Dhyana Yoga – What Is it And What Are Its Benefits? February 1, 2017

Have you heard of Dhyana meditation? Wondered what could be its benefits? Dhyana comes from the word ‘Dhyai’ in Sanskrit, which means ‘to think of’.

The techniques that are used in Dhyana meditation vary from the regular meditation techniques and postures, but research has validated that it has a wide range of benefits. (1)

What is Dhyana Yoga?

Dhyana yoga is one such type of yoga which involves full concentration. A person has to do a lot of meditation practice to master this type of yoga. According to Hindu mythology, the word ‘Dyana’ is derived from the Sanskrit word ‘Dhyai’ which means ‘to think of’.

Dhyana is a part of the eight limbs of yoga. It requires the person who is meditating to keep the mind off all the things that surround him and focus only on the spiritual aspect of life. When you practise this form of meditation, it gives you a total sense of calm and serenity. It is the highest point of a person’s devotion towards God. It gives rise to a state of serenity. One of the popular forms of Dhyana yoga is ‘Kundalini Yoga’.

How to Do Dhyana Yoga at Home?

Learning Dhyana is not difficult, especially if you already have experience with yoga and meditation. Here are two steps to help you practise this form of meditation at home:

1. Pose With Your Body Bent Forward (Forward Bend Pose):



  • To attain this pose, your legs need to be spread straight right in front of your body, while you are sitting on the ground.
  • Next, fold your legs so that your right leg bends and the ball of your right foot is on the inside of your upper left thigh.
  • The next step is to bend forward and touch your left foot with your forehead.
  • Once you have achieved this, you need to hold the pose for a few minutes and repeat the exercise 3 times.

It offers a massage to your back, shoulder and legs.

2. Pose With Your Body Bent Like A Snake (Cobra Pose):

Pose With Your Body Bent Like A Snake Pinit

This is a pose that is called ‘Bhujanga asana’ in traditional yoga. It involves bending your body in such a way that it resembles a snake. It is also known as the snake or cobra pose.

  1. To attain this pose, you need to lie down with your forehead touching the ground.
  2. Next, your palms need to be placed under your shoulder and your legs should be stretched until the tops of your feet are pressed down on the ground or the mat.
  3. The next step is to inhale and stretch your arms by slowly pressing your hands to the ground until your chest is stretched upwards.

This strengthens your back muscles and arms. It increases the flexibility of your spine and also firms your buttocks.

[ Read: Hatha yoga – Asanas And Their Benefits ]

Dhyana Yoga Benefits:

As mentioned earlier, meditation has many excellent benefits for the body as well as the mind. Health conditions like diabetes, cholesterol and even blood pressure can be cured if meditation is performed regularly (2).

Some studies suggest that even irritable bowel syndrome can be effectively treated through various meditation techniques (3).

Here is a list of some of the benefits that you can gain with Dhyana meditation:

1. Provides Muscular Strength:

With Dhyana yoga meditation, your muscular strength is boosted as it provides flexibility to the muscles in your body.

[ Read: Baba Ramdev Yoga Asanas For Diabetes ]

2. Increases Energy Levels:

By practising Dhyana, you can increase your level of energy quite significantly. In fact, experts say that your energy levels can be doubled with this form of meditation.

3. Boosts Brain Activity:

When you practice Dhyana, one of the great benefits you gain is the boost that it gives to brain activity. When you are able to concentrate on the meditation, your brain responds and becomes more active.

4. Gives You Happiness:

Another wonderful benefit of practising Dhyana yoga meditation is the feeling of happiness that it gives you. After meditation, you have a sense of spiritual bliss that reflects in your physical being as well.

There are immense benefits attached to Dhyana yoga. Few of them are:

Meditation not only calms the body and mind, but also provides spiritual well-being. You obtain positivity and overall happiness when you give yourself time to meditate and keep away all the distractions around you. This gives you the strength and alertness to go about each day with peace, tranquillity, and happiness shrugging off stress and anxiety! (4)

While doing Dhyana yoga, always remember one thing – controlling your mind is very essential. Your mind has to constantly be alert and it should not get distracted while practicing this yoga. For this, always remember that whenever you close your eyes for doing Dhyana yoga; assume a point in front of you and try to fully concentrate on that point.

Also, while practicing Dhyana yoga, ‘Dhyana Mudra’ is a very important aspect. In simple words, it means ‘hand gestures’. The reason why it is important is that it promotes the energy of meditation. In this mudra, the hands are placed on the lap; right hand is placed on top the left hand. You have to rest the palms facing in the upward direction and stretching it in a relaxed pose.

Do try practicing Dhyana yoga at home and feel eternal peace around you. Please leave us a comment. Happy practicing!

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