Yoga is a simple four-letter word that to me means bringing about a change in our body and mind through the medium of breath in order to achieve what was unachievable before. We are bombarded with stimuli and this loads the body and mind with stress. If not dealt with, the stress releases toxins in our body and brings out various diseases. We all know that the body and mind have to work together in balance, to live a healthy life. Asanas, pranayama and meditation are techniques we can incorporate in our daily life. As this column comes to an end, let it not be an end to your practice. Here are a few asanas to do daily, for a healthy and stress-free life.

Anjaneyasana (low lunge)

From the child pose, get on the knees and palms. Inhale; lift the right knee and place the foot forward between the palms. Align the right knee over the ankle, with the left knee on the floor. You should feel a comfortable stretch in the left hamstring and groin. If the left knee is uncomfortable place a cushion under it.

Exhale; raise the torso and place the palms on the waist to support the lower back. Maintain the extension of the spine and tuck the tail bone down towards the floor and pubic bone in, towards the navel. Contract the shoulder blades in towards the each other and lift the chest up.

Hold the pose breathing deeply for 60 seconds and release by placing the palms back on the floor. Repeat on the left side.

Benefits: This pose releases tension from the thighs, hips and the groin.

Balasana (child pose)

Get on the knees, join the big toes, thighs and knees together. Place the palms on the floor and separate the knees just wide enough so the chest can rest on the thighs. If this is not comfortable, place a bolster between the knees. If your hips don't touch the ankle, place a blanket under the feet.

Inhale; raise the arms up, extending the spine. Exhale; come forward and rest the torso on the floor between the knees. Make a pillow with the palms and rest the forehead on the palms. Breathe deeply for one to two minutes, staying still. Inhale; raise the arms, and as you exhale, lower arms and release pose.

Benefits: A healing pose for the body and mind, it releases tension from the spine and the hips.

Viparita Karani (legs up the wall)

Sit facing the wall, with the hips a few inches away.

Lie down and raise the legs up on the wall. Make sure that the lower back is touching the floor and if it is not, then place a bolster under the hips.

Keep the arms a few inches away from the body and open the palms towards the ceiling.Relax the entire body and stay in this pose for a few minutes.

To release the pose, bend the knees and drop them down towards the right and then sit up.

Benefits: This pose increases circulation in the entire body, releases stress and tension from the body.

Anuloma viloma pranayama

This technique of breathing helps to balance and harmonise the functioning of the right and left hemispheres of the brain. It has a soothing effect on the nervous system and clams the mind. Because the exhalation is longer then the inhalation it encourages the removal of stale air and toxins.

Sit in a comfortable cross-legged position with the spine erect and the palms on the thighs. Raise the right hand, curling the right forefinger and middle finger into the palm, leaving thumb, fourth finger, and little finger extended. Place them on the right side of the nose and apply gentle pressure just under the bone, where the fleshy part of the nose begins.

Inhale through the left nostril to the count of four and then exhale from the right nostril to the count of eight. Now Inhale from the right from the for four counts Exhale from the left for eight counts . This is one round of the Pranayama.

Do 10 rounds and then rest the palms on the thighs and breathe normally.

Seema Sondhi discovered yoga when she suffered three lumbar slipped discs and was advised complete bed rest. Over the last 18 years, she has trained and been certified from the International Sivananda Yoga Vedanta Centre and Matthew Sweeney. She has also written six books on the subject.

Asanas are not meant as a substitute for medication. Please check with your doctor.