10 Yoga Poses Transform Your Body and Mind with These Yoga Poses

Yoga Poses

The ongoing Covid-19 pandemic made us apprehend that social distancing is challenging. Social interaction plays an essential part in keeping your mind and body healthy. But the current time requires social distancing, limited outdoor time to stay safe.

Staying home doesn't mean being lazy and doing nothing. We understand that it is difficult, but we must accept the current condition and prioritize staying active. Excess sitting in front of a computer can create discomfort and stress in your body and mind. If you think it is happening to you, it is time to reset your body and mind. But how can you do it? The answer is "Yoga." Various yoga poses will help to reset your mind and body, and you will feel fresh again. Let's look at the different yoga poses.


Sound Sleep

Sukhasana is also known as an easy pose. It is a seated yoga poseSukhasana is ubiquitous. People practice meditation and breathing exercises in Sukhasana. Make sure that your hips are higher than your knees. If you practice this yoga regularly, slowly, it will open your hips and bring your spine into the proper alignment.

Way to do Sukhasana

- Take a rug and spread it over the floor. Now sit over it and keep your hips tight. Stretch your legs and keep your back straight. 

- Starting with the right leg, now cross your legs. Keep your knees far-flung; place each foot underneath the opposite knee. Fold your legs in toward your upper body.

-Make sure you sit straight, and your head, neck, and trunk are also a straight line.

- Now, place your hands on your knees in Chin Mudra. In Chin mudra, your palms are open, facing the ceiling. Your tip of the index finger touches the tip of the thumb, the remaining three fingers lightly stretched.

- Bend your chin and head a little down towards the chest. But don't disturb the straight line of head, neck, and trunk.

- It's up to you to either close your eyes or set them on the tip of the nose.

- Set your mind in between the eyebrows.

Sukhasana calms your body and enhances peacefulness. It helps to get rid of anxiety and stress. It also improves your body posture.


Bitilasana is also known as cow pose. This asana is usually paired with Marjaryasana, a cat pose. These two yoga poses help to reset your mind and body.

Way to do Bitilasana 

- Take a tabletop pose. Your knees should be under your hips, and your wrist should be under the shoulders in this pose.

- Let your head hang neutrally, keep looking on the floor.

- Take a breath and raise your hips to the ceiling. Also, stretch your chest down.

- After that, close your eyes and raise your head. Let your belly slump to the ground with an arched back.

- Now, hold for 10 to 15 seconds.

- Exhale and bring the head back to the center position and get back to the tabletop pose. 

- You can do a cat pose with this also. You need to bend your head and chin towards your chest and arch your back upward.

- Now, hold for 10 to 15 seconds.

- Repeat both yoga poses 5, 6 times.

These yoga poses bring flexibility to the neck and spine. Also, they strengthen the abdominal organs.


Balasana is an effortless asana. Any person can do this asana very quickly. The practice of Balasan gives energy and freshness to your whole body.

Balasan is also known as 'Child Pose.' Just like a small child, you have to bend your knees and sit with your head on the ground. Balasan is one of the best yoga poses to calm the mind and body.

Way to do Balasana

- First of all, pick a clean and quiet place and lay the mat.

- Now, take the position of Vajrasana on the mat. Make sure your both knees are close to each other.

- Now breathe in and raise both your hands. While breathing out, lean your head forward and rest the hands and head on the ground.

- In the next step, take the palm of both your hands near your buttocks and keep both the palms touching your body towards the sky.

- Now your body is in the Balasana pose. Maintain the same position and gently apply pressure on the thigh with the help of the chest. Remember that your hips should touch the feet.

- Relax your whole body and take deep breaths in and out.

- Try to hold it for 30 seconds to 3 minutes.

- Repeat these steps 3, 4 times.

By removing fatigue, Balasana provides relaxation and freshness to the entire body. The regular practice of Balasana calms the mind and reduces stress. It is best for a depressed person.

Supta Matsyendrasana

Supta Matsyendrasana is an effortless yoga pose. Everybody can do it easily. You have to lie down in this asana and make the spine long and strong by bending it. Not only this, it massages your internal organs and makes them toxin-free.

Way to do Balasan Supta Matsyendrasana 

Lay down on your back on the ground.

  1. Spread both your hands on the line of your shoulders.
  2. Bend your right leg from the knee, lift it upwards, and rest the right leg on the lower left.
  3. Now, while breathing out and lifting the right hip, bend your back to the left.
  4. Let your right knee go down and keep both your hands on the ground while doing this.
  5. Try to keep your right knee entirely off the ground on the left side of the body.
  6. Now, turn your head to the right; in this position, you are utterly dormant in Matsyendrasana.
  7. Remain in this posture for at least one minute and breathe normally.

Viparita Karani Asana

Viparita Karani

This asana helps to relax the feet and make your muscles strong. Also, it helps to keep you worry-free mentally and physically.

Way to do Viparita Karani Asana

- Sit near the wall. Lie down on your back. 

- Now straighten the legs by placing them against the wall. 

- Now raise your feet against the wall. Do this slowly. Now lift your hips upwards. 

- Support the body with your hands. Keep your neck, shoulders, and face stable. 

- In this state, take a deep breath for 5 minutes and then exhale. Come out of this state slowly.

These are easy yoga poses that you can do regularly to reset your mind and body. Have you tried any of these poses? Not yet? What are you waiting for then?  Try these asanas and see the difference. Your mind and body will start to feel calm and relaxed.

You can also try our Auric Drink to feel refreshed and calm throughout. 

Auric Drink

Men's Energy Drink for Bedroom Performance


Authored by: Vijeta Rana

About the Author: Vijeta Rana is a Wellness and Fitness Blogger from Punjab, India.

Leave a comment

Please note, comments must be approved before they are published