Journalism of Courage
In today’s digital world where things often feel rushed and overwhelming, sometimes all it takes to reset your mind and body is a few minutes on the mat. Whether you’re a seasoned yogi or a complete beginner, certain yoga asanas (postures) have the power to instantly uplift your mood, release physical tension, and bring a deep sense of calm.
From gentle heart openers to grounding forward bends, these poses can soothe anxiety, ease aches, and reconnect you with your breath -- anytime you need a reset.
Sadhna Singh, senior fitness and lifestyle consultant at HereNow Official, says, “Yoga offers a powerful way to reset both the body and mind. Whether you're a beginner or someone who has been practicing for years, certain asanas bring a sense of ease, balance, and lightness. Below are ten essential feel-good asanas that are suitable for all levels, along with their benefits.” (Source: Freepik)
Balasana (Child’s Pose)
This gentle resting pose helps calm the nervous system, release tension in the lower back, and ground the breath. It is often used as a restorative posture between more active asanas. (Source: Freepik)
Adho Mukha Svanasana (Downward Facing Dog)
This energising pose stretches the spine, hamstrings, and calves while improving circulation. It also strengthens the arms and shoulders and provides a gentle inversion, refreshing the mind.
Bhujangasana (Cobra Pose)
This heart-opening backbend strengthens the spine, opens the chest, and counters the effects of long hours spent sitting. It also stimulates abdominal organs and helps improve posture. (Source: Freepik)
Setu Bandhasana (Bridge Pose)
Bridge pose activates the glutes and thighs while opening the chest and spine. It can relieve lower back discomfort and reduce symptoms of mild anxiety by calming the mind. (Source: Freepik)
Marjaryasana and Bitilasana (Cat-Cow Stretch)
This flowing combination of two postures helps warm up the spine, release tension in the back and neck, and improve overall flexibility and breath awareness. (Source: Freepik)
Viparita Karani (Legs Up the Wall)
A deeply relaxing inversion, this pose helps reduce fatigue, ease swollen or tired legs, and promote a sense of calm. It is excellent for winding down at the end of the day. (Source: Freepik)
Tadasana (Mountain Pose)
A foundational standing pose that improves posture, balance, and body awareness. It encourages steadiness and focus while aligning the spine and engaging the whole body. (Source: Freepik)
Supta Matsyendrasana (Supine Spinal Twist)
This gentle twist releases tension in the spine and hips, aids digestion, and helps detoxify the internal organs. It also offers a subtle stretch across the chest and shoulders. (Source: Freepik)
Uttanasana (Standing Forward Fold)
This calming pose stretches the hamstrings and lower back while encouraging introspection. It can help relieve stress and reduce fatigue when practiced with soft, steady breathing. (Source: Freepik)
Savasana (Corpse Pose)
Often considered the most important pose in any practice, Savasana allows the body to fully absorb the benefits of yoga. It reduces stress, supports mental clarity, and brings deep rest. (Source: Freepik)
