What the virus has brought along with the lockdown is a focus on health, awareness on immunity and the impact of stress on our daily lives. Work from home, lockdown, long working hours with no demarcation of home and office have only added to the stress.
There are many ways to beat stress. Yoga is a tried-tested-proven method to help reduce it.
YOGA TO BUILD IMMUNITY AND REDUCE STRESS
Yoga is a practice of the mind and body and has a 5000 year history. It's known to increase flexibility, metabolism, energy, strength and also help reduce injuries, improve cardiovascular strength, build immunity and combat stress.
Start by practising these 4 poses for as little as 5 minutes a day. If you have the time, practise for 30 minutes.
Sanskrit: Adho Mukha Svanasana
Sanskrit: Adho Mukha Svanasana
English: Downward Dog
How to do it?
Come onto the floor on your hands and knees, make sure your knees are directly below your hip and hands below your shoulders. Then, lift your knees off the floor and stretch your legs. At this point, heels will be off the floor. When you are comfortable, push your top thighs back and stretch your heels to the point where they are on the ground. Now, your knees should be straight. Do not bend or keep them soft once your heel is on the floor. Make sure your fingers and palm are firmly placed on the ground. Keep your shoulder blades tight. The head should be between the upper arms; don't let it hang, else there will be injury.
2. COBRA POSE
Sanskrit Name: Bhujangasana
English Name: Cobra Pose
How to do it?
Lie stomach down on the floor. Your legs should be fully stretched, hands on the floor, next to your chest. The elbows should be touching the chest. Slowly straighten the arm and lift the chest off the floor. Bend only till the point you are comfortable. When your chest is off the floor, your arms are 90 degrees , bent at the elbow. . Your shoulder blades should be firm. Distribute the backbend evenly throughout the entire spine. You can hold this pose as long as you're comfortable, 15 seconds to 45 seconds, all the while breathing effortlessly. Then come back to the floor and exhale.
3. Seated Spinal Twist
Sanskrit Name: Ardha Matsyendrasana
English Name: Seated Spinal Twist.
How to do it?
Sit upright on your mat, extend your legs in front. Keep your hands on the side to start with.
Bend your right knee, then cross your right leg over and place your foot next to your left thigh. Fold your left knee in such a way that your left foot is pointing outward. Make sure your right leg is not moving. Once you are comfortable with the legs, put your right arm behind you and place your fingertips or palm on the floor. Twist your upper body as you do so.. Raise your left arm upward.Hook your left arm around your bent right knee.
Repeat on the other side.
4. Bridge Pose
Sanskrit Name: Setu Bandha Sarvāṅgāsana
English name: Shoulder Supported Bridge
How to do it?
Lie on your back on the floor or mat. Bend your knees with your feet on the floor. It is suggested that the heel be as close to your buttocks as possible. Once comfortable, push your tailbone upward , firming the buttocks. Then lift your buttocks off the floor. Keep your arms on the floor next to you, parallel to your body. Lift your chin slightly so that it is not touching your neck. You can stay in this post for 30 seconds to 1 minute and come down slowly while exhaling.
