But the truth is simple: our body can’t give when we don’t give anything back to it.
Yoga is one of the gentlest ways to return to yourself. You don't need to be flexible, you don’t need a yoga mat worth ₹5,000, and you don’t need to twist into impossible shapes. You just need a few minutes of presence.
Here are five yoga asanas that can genuinely make you feel more energetic, calmer, and happier, especially if you’re someone who’s constantly juggling stress, screens, and deadlines.
The one that wakes up your mind and body
If there is one yoga practice everyone should do, it’s Surya Namaskar. Think of it like hitting “reset” on your system every morning.
It’s a simple flow of 12 movements, but it wakes up your spine, muscles, lungs, and brain far better than coffee ever can.
- Your blood starts flowing faster- instant alertness
- Your breathing becomes deeper- instant clarity
- Your stiff morning body opens up- instant comfort
- Supports heart health
- Improves digestion and metabolism
- Strengthens muscles and joints
- Helps balance hormones linked to stress and energy
Just 5 rounds every morning can completely change how your day feels.
The calm-after-the-storm posture
Vajrasana is the pose most Indian grandparents swear by, and honestly, they’re right. It’s one of the only postures you can sit in after eating, and it works wonders for your digestion.
Sit on your heels, keep your spine straight, and breathe slowly. That’s it.
- Reduces bloating and gas
- Helps you breathe better
- Grounds you after a stressful day
- Eases acidity
- Improves nutrient absorption
- Relieves lower back strain from sitting incorrectly
- Activates the parasympathetic “rest and digest” system
Five minutes of Vajrasana after meals is basically a gift to your stomach.
The “open your heart, open your day” pose
If you spend most of your day bending over a laptop or phone, Cobra Pose is like medicine. It opens up the chest, stretches the spine, and lets your lungs breathe fully again.
And here’s something interesting: opening your chest actually improves your mood. When your posture lifts, your emotions lift too.
- Deep breathing signals your brain to relax
- Your back opens up → less stiffness
- Your shoulders drop → stress melts
- Strengthens your back muscles
- Helps improve lung capacity
- Reduces menstrual discomfort
- Stimulates abdominal organs for better digestion
Do it slowly — your body will thank you immediately.
The pose that feels like a warm hug
If there is one posture that truly feels emotional, it’s Balasana. You curl into yourself, lower your forehead, rest your arms, and let everything soften.
Some people feel so safe in this pose they’ve cried, and that’s perfectly normal. It gives your nervous system permission to drop the weight you’ve been carrying all day.
- Calms the mind instantly
- Reduces anxiety and overwhelm
- Helps you breathe deeper and slower
- Relieves lower back tightness
- Reduces tension headaches
- Improves sleep quality
- Gently massages internal organs
Just two minutes of Balasana can feel like a full emotional reset.
The strength-builder and mood-lifter
Bridge Pose is a mix of strength and openness. When you lift your hips, your chest opens, your spine lengthens, and your lower body engages. It feels powerful but soothing at the same time.
- Opens your chest → more oxygen → better focus
- Stimulates thyroid glands → boosts metabolism
- Strengthens your back and glutes → better posture
- Reduces mild back pain
- Improves pelvic floor health
- Supports thyroid function
- Helps relieve mild depression symptoms
Hold it for 20–30 seconds and you’ll feel your whole mood shift.
You don’t need a long routine. Try this:
- Surya Namaskar – 5 rounds
- Bhujangasana – 6 slow reps
- Setu Bandhasana – hold 30 seconds × 2
- Balasana – 2 minutes
- Vajrasana – 5 minutes after dinner
You’ll feel lighter and more energetic, slowly but surely.
