The lockdown due to coronavirus is affecting people globally. There is a lot of negativity around and stress levels have increased. Also, since we are gorging on unhealthy and fried stuff, our weight is soaring. This, in turn, is affecting people’s health and their medical conditions are worsening. Hence, we suggest you take up yoga. Its various health benefits will provide you the required inner peace and help you stay fit and active. It will help relieve stress and anxiety apart from the holistic healing of the body.
Benefits of yoga
- Helps in holistic healing of the body (the mind, body, and soul)
- Strengthens the body and improves its flexibility
- Calms the mind and helps relieve stress
- Helps in weight loss
- Improves blood circulation and body systems like respiratory, digestive, nervous among many more
Enlisted are a few asanas that are easy to perform will help flush negativity from your system and will boost the digestive system while helping in weight reduction
Yoga Asanas to Reduce Lockdown Stress
Sukhasana (Easy Pose)
This is One of the easiest asanas as the name suggests (Sukham means easy, comfortable in Sanksrit), helps relax the mind and body.
To do this asana, fold your leg and place the feet on the right shin and repeat the same for the other leg. Also, ensure that the outer edges of the feet touch the floor and the arches settle on the opposite shin. That is the legs should be tucked in on the opposite side. A triangle should be formed by the inner thighs and crossed shins and this can be achieved only if there is a considerable gap between the feet and pelvis. The spine should be straight and the body relaxed. Just focus on your breathing. You can sit in this position as long as comfortable for you.
Child pose (Balasana)
This posture helps reduce stress, relaxes the mind and body and is also beneficial for people suffering from back pain and diabetes.
Sit in Vajrasana and then kneel, palms resting on the floor. The toes should touch each other but the knees should be a hip-width distance apart. (Those who have trouble with the distance can keep them together too). With each exhale, slowly move an inch forward.
Please make sure to move forward from the hips first, then arms and then fingers. The hands should be stretched out in the front head should touch the ground; palms should be on the floor. The heels will support the buttock and the pelvis should rest on the thighs Feel the stretch in the back and focus on your breathing. Stay in this pose for a minute and release by supporting your torso with hands to come up.
Paschimottanasana (Seated forward bend)
This asana helps relax the mind, reduces fatigue and anxiety. The pose will be complete only when your hands will be bent, elbows or forearms touching the floor. Your back, shoulders, and hamstrings should feel a stretch and back should be straight. An easy variation of the pose would be to rest their hands on their ankles or hold them or to rest hands on the shins or knees. Also, reach forward step by step while exhaling.
Uttanasana (Standing forward bend)
This is one of the most effective poses as it helps calm our body and muscles and can help provide relief from insomnia. If you are unable to touch the ground, you can hold the ankles. You can even go for half bend pose (where you rest your hands on the knees). The body should be perpendicular to the floor and back should be straight.
Tadasana (Mountain pose)
This pose involves standing steady like a mountain. The word ‘Tada’ means a mountain, hence, the name of the pose. This asana is beneficial to reduce stress levels and helps improve body posture and balance. One of the easiest poses, it can be performed in any corner of the house.
To do this asana, spread your legs. While inhaling, raise both your arms upwards and interlock them at a distance above your head. Slowly move your heels away from the floor and stand on your toes. Hold this position and breathe for as long as you can. While exhaling, bring your heels on the floor and your arms at the sides. Just make sure that your spine and body are straight.
The body should not sway to the sides or loses its balance. The neck should feel elongated and the bodyweight should be spread evenly on the toes. With practice, you can even keep your feet together.
Additionally, you can also do Setu Bandha Sarvangasana (bridge pose), trikonasana (extended triangle pose), Viparita Karani (legs up the wall pose), Vrikshasana (Tree Pose), cobra pose (Bhujangasana), and Shavasana (Corpse Pose).
A major point to be taken care of is that just don’t push into the pose. Perform those with which you feel comfortable. It is recommended to spend some time every day on the asanas as benefits will be visible if there is regularity.
The duration and frequency should be increased gradually. Along with yoga, keeping yourself hydrated and having a nutritious diet packed with all the essential minerals, vitamins and elements are essential (especially immunity-boosting ingredients– vitamin C rich foods, spinach, garlic, ginger, onion, fruits, yogurt, etc.). Try to include happy foods in your meals- banana, dark chocolate, berries, apples, turmeric, walnuts, etc.