Yoga during Corona Lockdown

Yoga During Corona Lockdown – Easy Poses with Breathing Techniques

Ever since the coronavirus outbreak everything in the world has changed. Due to the lockdown in many countries, people have already started to get frustrated, and distressed. While, nature has started to regain itself. Rivers are clearer than before, air is purer than ever, atmosphere is better than it was, and so on. This is the time when all of us need to create balance between our mind, body, and soul. Because the world that we are going to enter after the pandemic ends will be very different. There will be immense pressure on employees, many would end up losing their jobs and many would start new ventures. To face all these post pandemic challenges, you have to start now.

Practicing yoga during corona lockdown will not only prepare you to face the upcoming challenges, but also it will improve your immunity and remove boredom. Here in this post we are sharing with you the 5 best yoga poses that you should practice during lockdown.

Let’s get started……

Surya Namashkara or Sun Salutation

Begin your asana practice with Surya Namashkara, it warms up the body and prepares you for further asana practices.

It includes 12 steps sequence or rhythmic movements which are synced with the breath. Two such rounds make one cycle. It is one of the most popular and wide-spread asana sequences in Yoga. Undeniably, Surya Namaskara has myriads of benefits, as it is a complete body Vyayam or exercise. It not only benefits the body, but also it improves our immunity and increases the energy circulation in our body. Besides, it releases the stress, instills peace, stimulates chakras, and increases awareness, which we all need to tackle this crisis.

Repeat 5 – 10 times.

Vrikshasana or The Tree Pose

Vrikshasana or the Tree Pose is an amazing yogic balancing pose. The word is derived from two Sanskrit words, “Vriksha”, which means a tree and “Asana”, which means a pose. Mastering this pose gives a sense of confidence and steadiness.

Instructions:

Stand straight with arms on the side of your body. Now, take both your hands and place them on the hips. Now, bend your right knee and place it on the inner side of the left thigh just above your left knee. Make sure the sole of the feet touches the inner thigh. Keep your left leg straight. It will help you maintain the balance of the body. The entire weight of the body rests on the left leg. Once you are steady, raise your hands above the head, and let both your palms touch each other, in the prayer pose and Namaste. Keep your spine and chest straight. Maintain your balance and look straight ahead and don’t miss to breathe normally. Stay in this pose for as long as you are comfortable. To exit, exhale slowly and simultaneously bring down the hands to the sides. Gently release the right leg and bring it to the floor.

Repeat the same procedure on the other side, place the left leg on the side of the right inner thigh.

Trikonasana or The Triangle Pose

Trikonasana or the triangle pose is a wonderful stretching exercise that gives flexibility to your spine and pelvic region. The word is derived from two Sanskrit words, Trikona, which means three corners and Asana means a pose. It is an excellent pose to develop both strength and balance.

Instructions:

Stand on the floor with your 3 feet apart from each other. Keep your knees straight. Inhale and raise both your hands keeping them in line with each other, parallel to the ground. Now exhale, and bend towards your right, you can bend your knees slightly and touch the right foot with your right hand. While touching your foot, keep looking at the left hand. Now, return to the standing position. Repeat the posture with the left hand touching the left foot. This completes one round of pose.

You can practice as many rounds as you feel comfortable.

Balasana or Child Pose

Balasana or the Child Pose is an excellent forward bending yoga asana. In Sanskrit, Bala means Child and Asana means ‘pose’. This pose deeply calms your mind, lengthens the back body, hips and reduces fatigue. 

Instructions: 

Start with the kneeling position, while keeping your feet and toes together. Now, spread your knees slightly apart. Inhale slowly and deeply. Slowly bend forward and let your chest rest between the thighs. Exhale as you are bending down. Let your hands be in front of you and resting on the floor, palms facing the mat. Adjust your pelvis and sacrum in such a way that your abdomen rests between the inner thighs and the back is stretched forward. Make sure your forehead rests on the floor and palms facing downwards, fully touching the mat. The arms should be in line with the knees and fully stretched out and relaxed. Use a pillow for support if you have difficulty resting the forehead on the floor. Breathe normally in this position and feel the deep relaxation. Remain in this position for as long as you are comfortable. To exit, move your hands back and slowly raise yourself up to the kneeling position.

Salamba Bhujangasana or Sphinx Pose

Salamba Bhujangasana or Sphinx Pose is a backward bending Yoga asana. In Sanskrit, Salamba means supported and Bhujanga means serpent. It strengthens your spine and buttocks besides, relieving stress.

Instructions:

Lie down flat on your belly with your hands on the sides and forehead touching the ground. Keep your feet together. Now, take your hands forward keeping your palms at the level of the head. Let your forearm touch the floor with your palms facing downward. Keep your elbows bent. Inhale and slowly lift your head and chest above the ground. Make sure your navel region remains on the floor. Now look straight ahead. Let your torso be raised with the strength of the back muscles. Be in this position for as long as you are comfortable. Keep breathing slowly and normally with awareness. To exit, slowly bring down the chest and head to the floor, and your arms to the sides. Turn to one side and lie on your back.

Vakrasana – The Twisted Pose

Vakrasana or the Twisted Pose is an excellent pose for the spine and removing fat around the waist. In Sanskrit Vakra, means twisted and Asana means pose. It is a good twisting pose for those who cannot perform Ardha Matsyendrasana, it provides similar benefits as Ardha Matsyendrasana.

Instructions:

Sit on the floor with your legs stretched out and hands resting on the floor by the side. Now, bend your left leg with the sole of the feet touching the floor. Let the right leg remain straight on the floor. Twist your trunk towards the left side and bring your right hand over your left leg. Now, place your right hand over the left toe or you can hold the left ankle with your right hands. Now take your left hand behind, to support the weight of the body. The neck is twisted to the left, in line with the trunk. Breathe normally, and maintain this position for or as long as you are comfortable. To exit, release your hands first, twist to the right and assume the normal forward looking position. Bring the hands to the side of the body, resting on the floor. Lower the left leg and let it rest on the floor. Repeat the same procedure for the right side as well. You can do as many rounds as you feel comfortable.

PRANAYAMA

Prāṇāyāma is an art of conscious breathing, it comprises two Sanskrit words: ‘Prana’, which means “life force or breath,” and ‘Ayama’, which means “techniques of intentionally altering the breath to produce specific results.”

Pranayama is an excellent breathing exercise for overall health and mental and emotional balance. It will help you release any kind of anxiety and will strengthen your energy positively. After practicing yoga during corona, practicing Pranayama will energize your body and mind simultaneously. This will help you deal with the present crisis and post pandemic challenges. Perform the Pranayama in the series below

Pranayama Series:

i. Bhastrika Pranayama: It involves forceful inhalation and exhalation of breath. This pranayama technique increases the level of oxygen in the blood.

ii. Kapalbhati Pranayama: A great way to detoxify the body, as the technique helps in expelling carbon-di-oxide from the blood.

iii. Anulom Vilom Pranayama: Also called alternate nostril breathing exercise. It is a simple breathing exercise known to balance the Tridoshas (three doshas) in the body namely Vata, Pitta and Kapha. Imbalanced tridoshas in the body cause ailments and Anulom Vilom balances them and helps you stay healthy and have a calm mind.

 iv. Bhramari Pranayama: Commonly known as bee breathing exercise. It involves humming like a bee, with ears covered with the forefingers and thumbs. Bhramari pranayama calms the nerves and soothes them especially around the brain and forehead.

MEDITATION

Lastly, meditation is the practice of calming down the mind and retaining the energy. After yoga during corona and pranayama, practice meditation for at least 10 minutes. You can opt for any meditation technique, from Mindfulness Meditation to Focus Meditation to Japa Meditation. All the meditation provides almost similar benefits.

To Conclude…

Practicing yoga during corona in the series mentioned above will help you prepare yourself to face post pandemic challenges with ease and comfort. Besides, adhere to the Government’s directives and take very good care of your health.

Stay Home, Stay Safe!!