Om Only News: In a hectic lifestyle, just 10 minutes of mini yoga can give you new energy. You can do it even while continuing with your daily tasks. These yoga poses are simple and can be easily done by anyone at any age. Yoga creates rhythm in our body and mind. It balances your heartbeat and blood pressure, slows down your breathing, and calms the mind. It can increase productivity by 15–20% — improving both the pace and quality of your work.

1) Vajrasana (1 minute)

Method: Sit on your heels with your knees folded, keep your back straight, and rest your palms on your knees. Focus on your breathing and keep your eyes closed while breathing normally.

Benefits: Improves digestion, calms the mind, and is ideal for preparing for meditation.

2) Anulom-Vilom (2 minutes)

Method: Use the thumb of your right hand to close your right nostril and inhale through the left nostril. Then close the left nostril and exhale through the right. Now inhale from the right and exhale from the left. Repeat this cycle.

Benefits: Provides mental balance, reduces anger, restlessness, and anxiety.

3) Balasana (1 minute)

Method: From Vajrasana, bend forward, place your forehead on the ground, and stretch your arms forward — just like a small child.

Benefits: Promotes mental peace, relaxes the spine, relieves stress, and improves sleep quality.

4) Bhujangasana (1 minute)

Method: Lie down on your stomach, place your palms under your shoulders, and inhale while lifting your head and chest upward. Keep your elbows slightly bent.

Benefits: Strengthens the back, expands the lungs, energizes the body, and increases spinal flexibility.

5) Ardha Chakrasana (1 minute)

Method: Stand straight, place your hands on your waist, and while inhaling, slowly bend backward. Tilt your head slightly back.

Benefits: Reduces fatigue, improves spinal flexibility, expands the chest, and corrects poor sitting posture.

6) Kapalbhati (2 minutes)

Method: Sit in Sukhasana or Padmasana with a straight spine. Forcefully exhale through the nose while pulling your stomach in. The stomach will automatically return to normal. Repeat rhythmically.

Benefits: Removes toxins from the body, boosts energy, helps reduce belly fat, improves digestion, and sharpens and activates the mind.

7) Tadasana (2 minutes)

Method: Stand straight, raise both hands upwards, and stretch your body up to your fingertips. Lift your heels and balance your body weight on your toes. Keep your gaze straight ahead.

Benefits: Strengthens the lungs, increases concentration, improves body balance, and strengthens muscles through stretching.