In today’s fast-paced world, stress and anxiety have silently crept into many people’s daily lives. Gurudev Sri Sri Ravi Shankar, the founder of The Art of Living Foundation, has long shared the wisdom of yoga and breathwork to restore inner peace. His teachings emphasize that the mind can find deep calm through simple yet focused practices. If you struggle with restlessness or anxious thoughts, these five yoga asanas recommended in his approach can help ease tension, bring mental clarity, and relax the nervous system—naturally and gently.
1. Sukhasana (Easy Pose)
Sukhasana may appear basic, but its simplicity is exactly what makes it so powerful for calming the mind. Sitting cross-legged with a straight spine encourages a relaxed posture that supports mindful breathing. This pose grounds the body and gives the mind a signal to settle. To practice, sit on a mat or cushion, cross your legs comfortably, rest your hands on your knees, and close your eyes. Take slow, deep breaths for 5–10 minutes, gently lengthening the inhale and exhale. This simple sitting pose can help quiet mental chatter and prepare you for meditation.
2. Balasana (Child’s Pose)
Child’s Pose is one of the most soothing resting postures in yoga. It helps release tension in the back, shoulders, and neck—common areas where stress often builds up. Gurudev often reminds practitioners that surrender is key to peace, and Balasana naturally teaches this sense of letting go. Start on your knees, bring your big toes together, and sit back on your heels. Fold forward, extending your arms ahead or resting them by your sides. Let your forehead touch the mat. Stay for 1–3 minutes while focusing on your breath. This gentle forward bend slows the heart rate and calms the nervous system.
3. Adho Mukha Svanasana (Downward-Facing Dog)
Though it’s energizing, Downward-Facing Dog also works wonders for clearing mental fog. This classic pose stretches the spine and legs while encouraging blood flow to the brain, which can help lift mental fatigue. Gurudev encourages practitioners to move gently and mindfully—Downward Dog is a perfect pose to link breath with movement. Begin on your hands and knees, tuck your toes under, and lift your hips toward the ceiling. Press your heels gently toward the floor. Hold for 30–60 seconds, breathing deeply. You’ll feel refreshed and more focused afterward.
4. Viparita Karani (Legs-Up-The-Wall Pose)
Viparita Karani is a simple inversion that has a deeply calming effect on both the body and mind. By raising your legs above the heart, you allow the body to relax and switch from a fight-or-flight state to a rest-and-digest mode. It’s an ideal pose to do before bed or anytime anxiety feels overwhelming. Sit sideways next to a wall, swing your legs up, and lie back. Keep your arms relaxed by your sides or place one hand on your belly and the other on your heart. Stay here for 5–10 minutes, letting your breath slow naturally.
5. Savasana (Corpse Pose)
Savasana is more than just lying down—it is the final surrender where the body integrates the benefits of your entire practice. Gurudev Sri Sri Ravi Shankar highlights restfulness as a path to deep healing, and Savasana teaches you to let go of effort. Lie on your back with your legs extended and arms slightly away from the body, palms facing up. Close your eyes, relax every muscle, and let your breath flow without control. Spend at least 5–10 minutes in stillness. This pose calms the mind, balances the nervous system, and helps release lingering anxiety.
Bringing It All Together
Practicing these five yoga asanas can transform your daily routine into a calm sanctuary for your mind. Gurudev’s approach reminds us that peace is not something to find outside—it’s cultivated from within through steady breath and awareness. Even 20 minutes a day can help lower stress, ease anxiety, and bring clarity back into your life. Always practice with mindfulness, and remember: the true goal is not perfect poses, but a peaceful mind that carries calm into every moment.
