शीतली प्राणायाम
Cooling Breath
3–5 min
।
Fifty practices.
Each a doorway.
Select a practice to begin
भ्रामरी प्राणायाम
Humming Bee Breath
5 minAnxiety · Overwhelm
→
नाड़ी शोधन
Alternate Nostril Breathing
5–10 minConfusion · Indecision
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समव्रत्ति प्राणायाम
Box Breathing
4–6 minPanic · Urgency
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प्राण ध्यान
Breath Awareness
5–20 minStress · Anxiety
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भस्त्रिका प्राणायाम
Bellows Breath
3–5 minLow energy · Brain fog
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उज्जायी प्राणायाम
Ocean Breath
As long as neededAgitation · Stress
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कपालभाति
Skull Shining Breath
3–5 minMental fog · Lethargy
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चतुर-सप्त-अष्ट श्वास
4-7-8 Breathing
2–5 minAnxiety · Difficulty sleeping
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उदर प्राणायाम
Belly Breathing
5–10 minShallow breathing · Chronic tension
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सूर्य भेदन
Right Nostril Breathing
5–10 minLow energy · Cold
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चंद्र भेदन
Left Nostril Breathing
5–10 minOverheating · Aggression
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सिंह प्राणायाम
Lion's Breath
3–5 minPent-up anger · Throat tightness
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कुम्भक
Breath Retention
5–10 minCultivating stillness · Deepening meditation
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योग निद्रा
Yogic Sleep
15–30 minExhaustion · Collapse
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त्राटक
Candle Gazing
5–15 minRestlessness · Scattered attention
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शवासन
Conscious Rest
10–20 minWhen the body needs to stop before the mind will
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देह जागरण
Body Scan
10–15 minDisconnection · Dissociation
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मैत्री भावना
Loving-Kindness
10–20 minLoneliness · Anger at others
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साक्षी ध्यान
Open Awareness
10–20 minOverthinking · Tunnel vision
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आत्म विचार
Self-Inquiry
15–30 minIdentity questions · Existential unease
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पद-ध्यान
Walking Meditation
10–20 minRestlessness · Inability to sit still
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करुणा भावना
Compassion Practice
10–20 minWitnessing suffering · Helplessness
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अंतर मौन
Inner Silence
5–20 minMental noise · Constant thoughts
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प्रत्याहार
Sense Withdrawal
10–15 minOverstimulation · Sensory overwhelm
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चंद्र त्राटक
Moon Gazing
5–15 minAggression · Overheating
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नाद ध्यान
Sound Meditation
10–20 minMental noise · Scattered attention
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ॐ जप
Om Chanting
3–10 minAny state · Disconnection
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सोऽहम् जप
So-Ham Mantra
10–20 minDisconnection · Identity confusion
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माला जप
Mantra Repetition
10–20 minAnxiety · Circular thoughts
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बीज मंत्र
Seed Mantra Practice
5–15 minFeeling blocked · Specific emotional states
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चिन्मय मुद्रा
Consciousness Mudra
5–20 minScattered mind · Lack of focus
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हृदय मुद्रा
Heart Mudra
5–20 minGrief · Closed heart
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पृथ्वी मुद्रा
Earth Mudra
5–20 minGroundlessness · Anxiety
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प्राण मुद्रा
Life Force Mudra
5–20 minFatigue · Weakness
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ज्ञान मुद्रा
Knowledge Mudra
5–20 minBefore reflection · Study
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प्रातः साधना
Morning Practice
10–20 minStarting the day · Disorientation upon waking
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संध्या साधना
Evening Wind-Down
10–15 minDifficulty transitioning from work · Inability to stop
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कृतज्ञता साधना
Gratitude Practice
5–10 minLack · Comparison
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जल स्नान
Cold Water Practice
2–5 minEmotional numbness · Sluggishness
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भूमि स्पर्श
Grounding Practice
5–10 minPanic · Dissociation
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अंतर हास्य
Inner Smile
5–10 minBody tension · Grimness
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साक्षी भाव
Witnessing Practice
10–15 minBeing swept away by emotion · Reactivity
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लेखन ध्यान
Writing as Meditation
10–20 minCircular thoughts · Processing grief
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क्रमिक शिथिलीकरण
Progressive Relaxation
10–15 minPhysical tension · Pre-sleep
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सूर्य दर्शन
Sun Gazing
2–5 minLow mood · Winter lethargy
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सजग आहार
Mindful Eating
Duration of one mealEating without awareness · Anxiety around food
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भावना ध्यान
Visualization Practice
10–20 minFear of the future · Anxiety about outcomes
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चक्र स्वर
Chakra Awareness
15–20 minFeeling blocked · Stagnant energy
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आज्ञा ध्यान
Third Eye Focus
10–15 minMental fog · Lack of clarity
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॥ साधना ॥