How to Increase Energy with a Peaceful Mind?


We know that yoga positions bring the maintenance of good health, increase strength, flexibility, and vitality. The series of 8 positions belongs to the group of the most basic positions of Hatha yoga from which many variations have arisen. If you perform them every day (after Sun Salutation – well warmed up) they will bring you numerous benefits for body, mind, and spirit. The Sun Salutation itself, which is an indispensable part of yoga practice, will awaken all bodies (physical and subtle) and release the flow of blood, oxygen, and energy. It brings purification, freshness, better circulation, and youthfulness.

Why is Order of Positions Important?

You can practice this sequence of asanas every day after 12 or 24 cycles of Sun Salutation in the order listed. Hold each position for about 20 breathing cycles or more. After each position, rest for about a dozen breaths, and finally, end up with deep relaxation lying on your back for at least 10 minutes. This sequence can be especially useful if you do not have enough time for a longer practice because you can easily adjust it.

  1. Headstand “Shirsaasana”

Every time we put our head below the level of the heart, it will be grateful and relieved by a strong pumping to purify the lower parts of the body and impure blood. This facilitates the work of the heart and improves circulation in the blood, organs, and tissues. Therefore, a better flow of oxygen that is delivered directly to the brain. It improves blood circulation in the head and all brain functions. Headstand also affects the entire endocrine composition and its regulation due to the activation of the pituitary gland, which monitors the work of other glands. It also has a beneficial effect on the spine, which straightens and strengthens, and therefore corrects incorrect posture. Oxygen and fresh blood coming into the head give freshness to the face, reduce wrinkles, and stimulate hair growth. In addition to numerous physical benefits, headstand affects the psyche, relieves us of fear, inertia, and lack of energy, has a beneficial effect in reducing stress, nervousness, tension, fatigue, and insomnia, promotes better memory and sharpness of mind. The great yogis call the headstand “King of all asanas”.

  1. Standing on the Shoulders of “Sarvangaasana”

Standing on the shoulders also has a lot of benefits as standing on the head, and especially stimulates the work of the thyroid gland, which controls metabolism, oxidation, regulates weight and brings a youthful appearance. This is a great position for asthmatics and those who have trouble breathing as it relaxes the breath and has a beneficial effect on the bronchi and lungs. In addition to the thyroid gland, it also acts on the small pataroid glands that are responsible for the regulation of calcium. Standing on the shoulders reduces mental and emotional stress, calms the mind, heart, and breath. She is called the “Queen of All Asanas”.

  1. Position of the “Halaasana” Plow

This is one of the best positions for flexibility and stretching of the spine, which rejuvenates it and activates the nerves that extend from it to other parts of the body. It opens the discs of the spine and stretches most of the back muscles and ligaments. Stimulates the work of the thyroid gland, liver, and spleen. This position is good for people suffering from stiffness, back problems, obesity, muscular rheumatism, constipation, indigestion, and arthritis. In it, the body is active while the heart and lungs are completely relaxed. The heart is above the head in this position, which calms it and improves circulation in the entire body. The position of the plow calms the brain, relieves fatigue and anxiety associated with stress, and hyperactivity, overactive, and anxious mind. If we relax in it for a long time, great muscular and emotional tensions begin to be released from the back. The plow brings deep peace and rest.


  1. Position of the fish “Matsyaasana”

The position of the fish stimulates the work of the thyroid gland, thymus, pituitary gland, pineal gland, and adrenal gland, which strengthens the immune composition and restores youthfulness and vitality. It has many benefits for the whole body and improves posture. It stretches the neck, chest, and abdomen, strengthens the muscles of the upper back, and massages the heart. The pressure of the legs on the thighs redirects blood circulation to the pelvis area and reproductive organs, so it is excellent for lower back pain and menstrual problems. This helps to alleviate and eliminate disorders of reproductive composition. This position is suitable for people with stomach and digestive problems and breathing problems, for sore throats and asthma because it encourages deep breathing, especially deepens the breath. The position of the fish raises the energy level, brings freshness and clarity of mind, and opens the heart and throat chakras.

  1. Position of the “Paschimottasana” clothespin

This is a deeply relaxing position in which the entire back of the body extends, from the head to the feet. With him, it is less important how deep you can go into the fold, and more important is how deep you can relax and surrender. In it, the spine completely relaxes and stimulates the spinal cord, which has a favorable and relaxing effect on the entire nervous system. A deep stretching of the spine releases the vertebrae and discs, which brings vitality and better flow of blood, oxygen, and prana through it. All organs in the abdomen are gently massaged, including the pancreas, adrenal glands, and gonads. It relaxes stress, worries, and tensions of the mind and prolongs youth. It acts on the first chakra.

  1. Position of the Cobra “Bhujangasana”

Cobra is one of the most important positions of yoga and the basis for all backbends. The position for the vitality of the spine and its longevity is especially appreciated. Strengthens the spine, shoulders, and abdomen. It stimulates better organ function in the abdominal region, acts on the kidneys, and strengthens the adrenal glands that secrete adrenaline. Relieves uterine and ovarian disorders, helps with sciatica and rheumatism. The position of the cobra expands and opens the lungs, so it has a therapeutic effect on asthma. It also opens the chest and heart chakra which makes us more open to other people and new situations. In traditional texts, it is written that it increases the inner fire (agni) and awakens the Kundalini energy.


  1. Position of the Bow “Dhanurasana”

This asana is so named because the shape of the body resembles a taut bow. It has many benefits, similar to the position of the cobra and is a combination of two asanas (Bhujangasana – Cobra, in which only the front of the torso is raised and Shalabhasane – Grasshopper, in which the legs are raised). It stretches the entire front of the body, shoulders, chest, neck, legs, groin, and abdomen. It massages and stimulates the work of internal organs. It works well for respiratory diseases, fatigue, anxiety, menstrual cramps, constipation, and back pain. It especially nourishes the spine, strengthens the kidneys, back muscles, and thighs and improves posture.

  1. Position of the Twist “Ardha Matsyendrasana”

The position of the sitting twist has a beneficial effect on the entire organism. It has a beneficial effect on the spine and benefits the entire nervous system, liver, pancreas, spleen, and kidneys. It stimulates the digestive fire (agni) in the stomach and the work of the intestines, which is especially effective for expelling toxins from the body. It stretches and strengthens the entire spine, increasing the flow of blood towards the vertebrae, which brings her greater vitality. Stretches shoulders and neck, relieves back pain, hips, sciatica, and menstrual cramps. It has a therapeutic effect on asthma and infertility. In addition, it calms thoughts and stimulates better brain function, while completely calming the nervous system.


All these positions are highly valued and praised in traditional yoga texts like Hatha Yoga Pradipika or Gheranda Samhita. They will put you in a state of deep meditation and behind the physical body and their regular practice will bring you many described benefits, vitality, and regeneration.



Wrote – Biljana Nikolic Yoga Therapy Teacher 500 RYT

Read Which Yoga Exercise Stretches the Whole Body?

Text translation Ana Manasijević Kosjer

DISCLAIMER Before beginning any new exercise program or recipe this yoga-blog contains information that is intended to help the readers be better-informed consumers of health care. It is presented as general advice on health care. Always consult your doctor for your individual needs.



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