5 Gentle Yoga Asanas To Keep You Fit During Covid19

As news of insurmountable suffering continues to pour in from all corners of the country its easy to find ourselves drowning into a pool of stress & anxiety.

In these unprecedented times, Yoga is a great way to keep you mentally & physically centred.

If you or your loved ones are suffering from the phycial symptoms of Covid19 or the mental agony that this pandemic has caused, this blog is for you.

5 Gentle Yoga Asanas To Keep You Fit During Covid19

Yoga is scientifically proven to decrease inflammation in the human body and the Covid19 virus is known to cause inflammation, particularly in the lungs, brain, and blood vessels. It is no wonder then that Yoga is one of the best ways to ease prolonged symptoms of Covid19.

Whether you are currently experiencing symptoms of Covid19, recovering from Covid19 or just need to gain some control over all the surrounding chaos, practicing these simple Asanas will help you ease stress and pain, maintain mobility, and breathe easier.

1. Bhujangasana Or Cobra Pose

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  • Lie down on your stomach with your toes flat on the floor, soles facing upwards; rest your forehead on the ground
  • Keep your legs close together, with your feet touching.
  • Place your palms on the mat under your shoulders. Elbows should be close to your torso.
  • As you inhale lift your head, chest and abdomen, keeping your navel on the floor.
  • Focus on taking deep breaths, as you curve your spine upwards. Try and straighten your arms aS much as possible, and shift your gaze upwards. 

Stay in this position as you inhale and exhale deeply for 10breaths, or for as long as it is comfortable. Repeat for two minutes

 

2. Matsyasana or Fish Pose

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  • Lie on your back with feet together and hands relaxed alongside the body
  • Place your hands underneath the hips, palms facing down
  • As you inhale, lift the head and chest up
  • Keeping your chest elevated, try and lower the head until the top of the head touches the floor

Stay in this position as you inhale and exhale deeply for 10breaths, or for as long as it is comfortable. Repeat for two minutes

 

3. Uttanasana or Standing Forward Fold

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  • Stand tall with your hands on your hips and feet next to each other
  • Bend forward as you exhale. Bend from the hips and the emphasis should be on lengthening the torso as you move towards the ground.
  • With each inhalation lengthen the torso; with each exhalation surrender a little more to gravity.
  • Try and bring your palms or finger tips to the floor in front of or beside your feet
  • If this isn’t possible, cross your forearms and hold your elbows. Press the heels firmly into the floor.
  • Let your head hang lose

Stay in this position as you inhale and exhale deeply for 10breaths, or for as long as it is comfortable. Repeat for two minutes

 

4. Marjariasana or Cat Pose

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  • Come onto an all fours with the knees under your hips and wrists under your shoulders.
  • As you inhale, arch your spine and try and look upwards creating a gentle curve in your spine.
  • While exhaling, round your back and look downwards, creating a hunch with your spine.

Repeat for 10breaths or for as long as you are comfortable.

 

5. Setubandhasana or Bridge Pose

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  • Lie on your back, knees bent and the feet hip-distance apart and parallel to each other.
  • Inhale as you press your palms, feet and shoulders onto the mat and lift your hips towards the sky
  • Focus on keeping your gluten engaged and keeping your hips held high
  • Straighten your elbows and interlace your fingers underneath you, drawing your shoulder blades deeper into your upper back.

Stay in this position as you inhale and exhale deeply for 10breaths, or for as long as it is comfortable. Repeat for two minutes

Please remember this is a gentle practice, do not push your body beyond its comfort zone and consult your doctor before practising.

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About the Author: This article is written by Harneet JayakarYoga teacher and professor.

 

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