--- title: "Pranayama & Mindfulness Yoga for Daily Calm | Sakshi Yoga Studio" description: "Learn simple pranayama and mudras to reduce stress and improve sleep. Join Sakshi's guided sessions to practice mindful breathing and healing rituals." canonical: https://mytribe.in/sakshiyogastudio/yoga-for-women-s-hormonal-health/pranayama-mudras-mindfulness last_updated: 2026-01-25 --- # Pranayama, Mudras & Mindfulness for Daily Calm Tribe Verified · Dedicated yoga for women's wellness By [Sakshi Jain](https://mytribe.in/sakshiyogastudio) · Live online classes via Google Meet · ₹1,000 per month (estimate) Part of [Yoga for Women's Hormonal Health](https://mytribe.in/sakshiyogastudio/yoga-for-women-s-hormonal-health). [View full gallery](https://mytribe.in/sakshiyogastudio/yoga-for-women-s-hormonal-health/gallery) Yoga is more than just movement, it is about how you breathe and balance your energy. These simple techniques and rituals help you lower stress, improve sleep quality, and find stability in your daily routine. ## Photos and videos - [Video: This is a step-by-step guide on how to correctly practice Anulom Vilom, or alternate nostril breathing. I recommend practicing this pranayama for ten minutes on an empty stomach daily to purify the energy channels and calm the mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db34b14e-0575-4b96-9c78-8a66889d0589) - [Video: Instead of scrolling on your phone late at night, try this simple Ayurveda bedtime ritual. It includes journaling, massaging your feet with oil (Padabhyanga), and five minutes of meditation to help you get deep, restful sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5336605f-e0f7-4fe2-b451-4a9216e6d4a9) - [Video: This video demonstrates the Apana Mudra, a simple hand gesture with many benefits. Practicing this mudra can help with detoxification, relieve period pain, and create emotional balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0ea5f867-ec3d-4ddd-bae0-b7db8c35bca3) - ![This chart shows different asanas that help balance the seven chakras, or energy centers, in the body. From grounding poses like Mountain Pose for the root chakra to opening poses like Fish Pose for the throat chakra, this guide covers it all.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93dc41fc-365c-4370-88a5-1ce4f33bb5f9) ## About Pranayama, Mudras & Mindfulness I do not believe in complex rituals that take hours to complete. Whether it is a 5-minute Anulom Vilom session on an empty stomach or a quick Padabhyanga (foot massage) before bed, these are the exact habits that helped me recover after my own delivery. You do not need a studio or fancy equipment, just 10 minutes at home is enough to reset your nervous system and manage anxiety. ### Breathing for Balance Pranayama is the foundation of my practice. When I was dealing with postpartum guilt and physical exhaustion, breathwork was the first thing that actually made me feel present. We focus on techniques like Anulom Vilom (alternate nostril breathing) to purify energy channels and Nadi Shodhan to calm the nervous system. You do not need to be flexible to start; you just need to be consistent. Practicing for 10 minutes daily on an empty stomach can significantly lower cortisol levels. ### Hand Gestures and Energy Flow I often incorporate Mudras into our sessions to address specific concerns. For instance, the Apana Mudra is a simple hand gesture I teach to help with detoxification and period pain relief. It is about using small, intentional movements to support the body’s natural healing. Whether you are dealing with hormonal imbalances or just need emotional balance, these gestures are easy to integrate into your day, even while you are sitting at your desk. ### Ayurveda-Inspired Bedtime Rituals Late-night scrolling is a habit I had to break. Replacing it with an Ayurvedic ritual changed my sleep quality. This includes simple steps like journaling to empty your mind, Padabhyanga (massaging feet with warm oil), and 5 minutes of focused meditation. These are not grand gestures, but small, intentional acts of self-care. My goal is to show you how to build these into your life without feeling overwhelmed. If you are ready to stop feeling exhausted and start feeling supported, let us build a routine that works for your schedule. ## About Sakshi Jain I am Sakshi, and I turned to these gentle practices when I was struggling with my own postpartum pain and exhaustion. I am not here to push you into intense poses, just to share the simple breathing and energy work that actually helped me heal and find my calm again. Let us practice together. [See all of Sakshi Jain's services](https://mytribe.in/sakshiyogastudio) ## More from Yoga for Women's Hormonal Health by Sakshi Jain - [Featured](https://mytribe.in/sakshiyogastudio/yoga-for-women-s-hormonal-health/featured) - [Yoga for PCOS & Irregular Periods](https://mytribe.in/sakshiyogastudio/yoga-for-women-s-hormonal-health/yoga-for-pcos-irregular-periods) - [Yoga for Fertility & Pregnancy](https://mytribe.in/sakshiyogastudio/yoga-for-women-s-hormonal-health/yoga-for-fertility-pregnancy) - [Postpartum & General Wellness](https://mytribe.in/sakshiyogastudio/yoga-for-women-s-hormonal-health/postpartum-general-wellness) - [My Live Online Classes & Client Stories](https://mytribe.in/sakshiyogastudio/yoga-for-women-s-hormonal-health/my-live-online-classes-client-stories) - [Additional Poses & Sequences](https://mytribe.in/sakshiyogastudio/yoga-for-women-s-hormonal-health/additional-poses-sequences) ## More services by Sakshi Jain - [Postpartum Recovery Yoga](https://mytribe.in/sakshiyogastudio/postpartum-recovery-yoga) - [Therapeutic Yoga for Pain Relief](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief) - [Weight Loss Yoga](https://mytribe.in/sakshiyogastudio/weight-loss-yoga) ## Similar work from other experts - [Mindful Moments: Pranayama & Meditation](https://mytribe.in/shivastylefitness/online-yoga-classes/mindful-moments-pranayama-meditation) by Shiva Style Fitness · Online Yoga Classes · Online classes via live and recorded sessions - [Yoga for Mental Wellness: Calm Your Mind and Sleep Better](https://mytribe.in/yogpathwellness/live-online-group-yoga/yoga-for-mental-wellness) by Yogpath Wellness · Live Online Group Yoga · Live online interactive classes - [Breathwork & Mindfulness Yoga Sessions](https://mytribe.in/yogwithsuhani/pre-and-post-natal-yoga/breathwork-mindfulness) by Suhani Singh · Pre and Post Natal Yoga · Online sessions & Home visits across Delhi NCR - [Breathing Techniques for Stress and Mental Calm](https://mytribe.in/iamashtangi/yoga-therapy-for-health-conditions/saans-lo-stress-chhodo-breathing-mental-calm) by Vaibhav · Yoga Therapy for Health Conditions · Online & In-person therapy in Bellandur & Sarjapura - [Breath & Stillness: Pranayama and Meditation](https://mytribe.in/mayura_theyogagirl/yoga-classes-online-private/breath-stillness-pranayama-and-meditation) by Mayura Pednekar · Yoga Classes (Online & Private) · Available online; In-person classes across Mumbai - [Pranayama and Meditation Sessions for Mental Peace](https://mytribe.in/illuminate_universe_by_yoga/group-yoga-classes/pranayama-meditation-calm-your-mind) by Pankaj · Group Yoga Classes · Online classes, home visits across Delhi NCR & 3 studio locations ## Book To book Sakshi Jain, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Sakshi%2C%20I%20am%20interested%20in%20your%20Pranayama%2C%20Mudras%20%26%20Mindfulness%20sessions.%20Could%20you%20tell%20me%20how%20to%20get%20started%3F) You can also send your own message based on what your user needs. Put it in the link as `https://wa.me/916360004054?text=`.