Sadhana Yoga consists of three main components: Yoga postures, meditation and breathing techniques (Pranayama). The combination of these three results into something divine which can be called penance or Sadhana. According to Sri Sri Ravi Shankar, Sadhana yoga is beneficial to finding your inner strength. Sadhana is a continuous nurturing of your life, and it happens so in your everyday life.

There is no proper Sadhana Yoga definition available because Sadhana can mean different things for different people. For some, it is 15 minutes in an art gallery, whereas for some it is hours and hours of Yoga Sadhana. You have to find what suits you best and go for it. Many of the spiritual gurus have devised practices for Yoga Sadhana, and some of them have been mentioned in the article below.

Concept of Sadhana Yoga:

Yoga Sadhana is a practice of the mind and the body. It is a discipline to regulate the inner systems which enrich your mental and physical capacities to have a wholesome life. According to Sadhguru, the most basic things affect your Sadhana. The way you walk, what you eat, the way you talk, etc. Your entire lifestyle has an effect on your Sadhana and hence affects the results. Mentioned below are the benefits you get out of following a Sadhana and what it means to do a Sadhana Yoga practice every day.


It is very important for your body to be stable while doing Sadhana Yoga. Meditation only takes place when your body is at ease. The Yoga Sutra gives a lot of importance to stability before you begin the yoga session. If you feel very shaky doing a particular position, remember that might be doing it wrong.

[Read: Effect of Sahaja Yoga Meditation on the Life Style]


You need to be aware of what is happening. Being stable is fine, but what if you fall off to sleep in the middle of the sessions? Therefore it is very important to be alert. Draw attention to what you are doing and let go of any unnecessary thoughts which might block your mind.

Be Graceful:

While doing the yoga poses, learn to be graceful. The whole beauty of this routine depends on how gracefully you can carry it out. Don’t be too stiff or else you would end up looking like a robot. Be gentle and let every pose flow like a dance step. This will help you to relax your mind and stay in contact with your body.

Strive for Perfection:

Whatever pose you are doing, try to do it like a professional. Do it in such a way that it looks perfect. Practice daily and put in some effort. Some of the poses might not be very easy to do but with practice will become easier. Learn to be patient and give in your hundred percent. You will see great results soon.

Try to Go Beyond:

While doing Sadhana Yoga, try not to stay within your limits. Don’t confine yourself. Try to learn as much as possible. Expand your knowledge and your potential. This is one of the top secrets to do better in this field, so make sure you make good use of it.

[Read: Easy Office Yoga Poses to Improve Your Posture]

Body Workout:

The best part about Sadhana Yoga is that it gives you a full-body workout. It only takes about twenty minutes of your time and gives you a toned and firm body. The most amazing thing about this workout is that it burns much more than a twenty-minute workout is supposed to. It is very intense and helpful for those who would like to shed some pounds.

Benefits of Sadhana Yoga:

When you practice Sadhana Yoga daily, you will achieve a firmer body and a calmer and positive mind. It will prepare you for higher-level meditation and keep you relaxed throughout. It will also keep you uplifted and energised all throughout the day.

When should you Practice?

It is advisable to practice Sadhana Yoga every morning and evening about forty-five minutes each. It shall surely be a wonderful experience for all those who begin with Yoga.

The benefits of Sadhana Yoga are listed above. Any discipline you choose to opt for; it needs consistency. Whether it is a new art form or a fitness regime or even yoga, to reap its fruits, you have to put in those efforts, but the benefits are incomparable. There is nothing better than a healthy body and peace of mind. If you liked this article, please share it amongst your friends and write your feedback in the comments.

[Read: How to Start an Om Yoga]

Frequently Asked Questions & Answers:

Q1. Do I need to stop eating non-veg before Sadhana?

Ans: The ideal way is only to eat plant-based food items. In the beginning, controlling your diet and moderating your meals can be effective. The craving passes eventually, and you don’t feel like eating non-veg foods. That is the power of Sadhana. You grow apart from habits that are not beneficial for your health.

Q2. Do I need to do Sadhana every day?

Ans: The more you do it, the more it helps you. Experts recommend 45 minutes of Sadhana every day as it helps you de-stress for the entire day. In today’s busy world, it is difficult to dedicate so much time every day. It is better to start with 15 minutes every day and increase your time eventually.

Q3. Can I do it at home, or do I need yoga classes?

Ans: You can do Sadhana anywhere. It is not just limited to a room; it exists in your mind. Your brain is the on/off switch. But yes, if you want to learn Yoga, you must go to an instructor so that you learn the proper techniques and do not get hurt. Otherwise, Sadhana can be performed by being grateful every day, having strong affirmations, keeping a journal, and by communing with nature, etc.


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.