The coronavirus COVID-19 pandemic has imposed us to stay indoors and it is vital for us to use this time to improve our immunity to battle a possible coronavirus infection.
Here's how you can keep good immunity through Yoga:
Tadasana or Mountain Pose is a standing asana in present-day yoga as exercise. It is the foundation for several other standing asanas. Tadasana enlightens us on how to connect every muscle group in the body and how to raise every joint complex to reach a position that empowers energy and information to pass freely through the body. Most significantly, because Tadasana is a pose that rightly translates into the fundamental movements and physical positions of everyday life, it aids us to embodies positive patterns and retrain negative ones to eliminate the various tightness on the body and mind created by ineffective posture.
How to do
Breathe in and raise your toes softly and try to stabilize your body on your heels. Stretch your shoulders, arms, and chest upwards while your toes support your body weight. Notice the stretch in your body from the head to the feet. Carry this pose for about 5 to 10 seconds and then softly exhale.
Skandra Chakra is a primary warm-up movement that is done to loosen up the shoulders and upper back. This asana is involved in all types of yoga at all levels. Shoulder Socket Rotation Yoga Pose (Skandha Chakra Yoga Pose) lessens stress and anxiety and best for office people and students and is good for flexibility of shoulder joints and eliminates the muscle strain.
How to do
Set the fingers of the right hand on the right shoulder. Keep the left hand on the left knee and the back linear. Revolve the right elbow in a large circle. Exercise 10 times clockwise and 10 times anti-clockwise.
Kati Chakrasana is a standing pose with a spinal warp. It provides a good twist to the spinal column and best for the flexibility of the spine. This pose provides the flexibility of the back, neck, and shoulder muscles. It creates the waist flexible. The twist movement can aid to lessen fat around the waist. Kati Chakrasana aids to alleviate constipation and enhance digestion. It tones the organs in the abdomen, boosting the health of the pancreas, liver, and intestine.
How to do
The pose starts in a standing position with the feet apart and the arms are stretched in front with the palms facing and thumbs toward the sky. The body then twists to one side with the arm showing the twist enfolding around the back to rest on the opposite hip.
Prasarita padottanasana is a half-inverted yoga pose and its name is obtained from the Sanskrit prasarita, meaning "extended," pada, meaning "foot," utta, denoting "intense," and asana, meaning "pose." Prasarita padottanasana is usually mentioned as the wide-legged forward bend in English. The reversal of the torso and touch of the head’s tip to earth aids alleviating back shoulders and neck on a physical level, the mind on the emotional and physical one. Hence, it is a solution for headaches, but also to cease for a while the contemplation and overthinking that do not let us enjoy our present.
How to do
To start this asana, stand at the front of your mat in the Tadasana.
Inhale. Take a step backward with your right foot so that your body looks at the long edge of the mat.
Pull out your hands out such that they are at shoulder height and right above your feet. Then, place your hands on your hips.
Inhale, and stretch your chest and heart skywards, such that your torso is stretched as well. Exhale and bend forward until your fingertips contact the mat in front of you.
As you keep stretching, bring the tip of your head to the ground, and push the bottoms towards the ceiling. Your abdominal muscles must also connect with the lengthening of your spine.
As for your hands, you could either put them underneath your legs or prefer your mat, next to your head, with your elbows bent. You could also touch your big toes with your fingers.
Carry the pose for up to a minute. Breathe deep and slow. Then, walk your hands forward until the torso is aligned to the floor. With full spinal engagement, bring your hands to your hips. Inhale and lift your torso. Come back to the Tadasana.
Nadi shodhana Prayanama
Nadi shodhana pranayama is a yoga practice that cleanses the energy channels in the body through alternate-nostril breathing. Nadi shodhana is firstly pointed at clearing and cleansing the delicate channels of the mind-body organism while stabilizing its masculine and feminine features. It is calming for all three doshas and is a worthy practice for most anyone.
How to do
Start by taking a full, deep inhalation obeyed by a slow, gentle exhalation.
Fold the tips of the index and middle fingers concave until they touch the palm at the base of the right thumb (Vishnu mudra). You will alternately use the right thumb to plug the right nostril and the right ring and pinky fingers (together) to close the left nostril.
Exert the right thumb to close the right nostril. Exhale softly, but fully, through the left nostril. Keeping the right nostril closed, inhale through the left nostril and deep into the belly. As you inhale, permit the breath to travel upward along the left side of the body. Hold briefly at the crown of the head.
Next, use the ring and pinky fingers of the right hand to softly close the left nostril and all together release the right nostril. Exhale through the right nostril, submitting the breath down the right side of the body. Hold gently at the bottom of the exhalation.
Keeping the left nostril closed, inhale once again through the right nostril, letting the breath to pass up the right side of the body.
Then again, use the right thumb to plug the right nostril as you let go the left nostril. Exhale through the left nostril, submitting the breath back down the left side of the body. Hold softly at the bottom of the exhalation.
Yoga during Quarantine
One of the best types of physical, mental, and spiritual practice, Yoga is best worthy of this quarantine period. The practice of yoga takes care of all these mental disorders. Yoga along with breathing and meditation can be deemed as an all-round exercise that will take care of our body, mind, and soul.