The worldwide lockdown has been proved to be a tough time for everyone.
Given the developing situation of coronavirus, people are stressing over, it’s obvious but problematic. With the curling fear of getting infected, staying home is compulsory in most of the countries, but it’s hard to not being able to move, not even for a walk or a short chit chat with friends. Most of the people are facing similar issues, not being able to meet their loved ones, not going out with friends, getting homesick, the anxiety caused due to staying under the same roof for months.
There’s a sudden break in our daily wellness routine, be it running, Zumba or yoga. On the other hand, the lockdown has given us all a chance to heal ourselves, take a break from all the things that stress us, people finally have something they lack in their busy schedules, time, there’s plenty of time of taking care of ourselves and our loved ones, and health and fitness is the number one priority for most of us.
Yoga is an ancient practice which heals and uplifts both mind and body. Because the gyms are closed and we cannot go out, yoga is the perfect wellness routine during these testing times. The practise of yoga takes care of all these mental issues. it’ll maintain and improve our mind and body.here is a simple yoga routine that a person can do during quarantine and make a routine out of it.
Because some of us are not been exercising for a while now, starting the routine with the basic stretching yoga poses will prepare the body for other asanas.
Tadasana is a simple standing posture, which forms the base for all the standing asanas. Breathe in and raise your toes gently and balance your body on your heels. Stretch your shoulders long, arms and chest upwards while your toes bear your body weight. Your body stretches from the head to the feet. Hold this pose for about 5 to 10 seconds and then gently exhale, then slowly reverse the process to get back in the normal position.
Tiryaka tadasana is a fundamental standing posture that is a modification of tadasana with a side stretch.
Standing with feet comfortably apart, reach your arms to the sky and interlock the hands with the palms facing downward. Bend to one side, stretching the opposite side body, then slowly return to centre before bending to the other side, breathing normally throughout the whole process.
- Anulom vilom asana
In anuloma viloma pranayama, the forefinger and middle finger of the right-hand rest between the upper eyes while the thumb blocks the right nostril. The inhalation done through left open nostril. Then the thumb is released and then ring finger close the left nostril, for the exhalation of the right nostril. The cycle finishes with an inhalation through the right nostril and exhalation through the left. This is the most common yoga practised all over the world, it helps cleanse the airways and also helps in relaxing the mind and body.
- Ujjayi breath
Ujjayi is a type of breathing exercise, or pranayama, employed in yoga practice. Ujjayi breath is also known as ocean breath because of the sound emitted during the practice of this breath.
In ujjayi breathing, person inhales and exhales through the nose. The breath fills the lower belly first, then the lower rib cage, the upper chest and throat. The opening between the vocal cords is narrowed which creates a rushing or hissing sound.
Kapalbhati pranayama is a breathing exercise that is thought as an internal purification practice. To practice kapalbhati pranayama, be seated in a position where the belly and chest are not restricted. The attention is brought to the lower abdomen of your body and-or your hands are placed on the lower abdomen. When inhaling, the lower abdomen is contracted and on the exhaling, the breath is forced out quickly.
It is basic yoga pose suitable for a newbie. It is a great asana for meditation as it is comfortable and can be held for an elongated duration of time.
Be seated, then bring the feet in towards one another and touch the toes and soles of the feet together. grab both feet and pull them toward the pelvis comfortably. Next, lengthen the spine, let the shoulders drop down the back. Allow the knees to fall gently toward the mat.
The term trikonasana comes from the Sanskrit word trikona, meaning three corners or triangle, and asana, meaning a posture.
Trikonasana is a standing yoga posture that requires strength, balance and flexibility, you must perform tadasana before performing this yog. In this posture, both of your arms are extended with the legs spread apart and one foot turns at a 90-degree angle. Then upper body bends toward the lead foot so that one arm reaches toward, but not necessarily touching, the ground and the other facing towards the sky, breathe normally throughout the posture.
To perform veerasana, kneel on the floor with the feet slightly more than hip-width apart. Sit on the floor between the feet, keeping the spine straight and spreading the shoulders across the back. The palms should rest on the thighs.
Makarasana is a reclined yoga asana that relaxes the body and is often used during meditation or pranayama. The word, makar, means crocodile, and asana, meaning pose, means a crocodile pose altogether in English.
To perform this asana, one needs to lie face down with the hands folded under their head. The palms are placed under the chin, on the shoulders, or flat on the ground, as pleased. The legs are stretch out as far as attainable, with the toes facing forward. The whole body must stay relaxed, breathing normally throughout the process.
Balasana is a yoga posture and comes from the Sanskrit words Bala, a child and asana, a child’s’ pose
begin by sitting back on the heels with the knees hip-width apart and the palms on the thighs. The body is then lowered to the thighs while the arms stretch overhead and the forehead and palms rest on the floor. Finally, the arms are brought back to the sides, palms facing up. relax the shoulders and neck and breathe through the nostrils while holding the pose for one to two minutes or for as long as it is comfortable.
Halasana is considered as a finishing pose of a yoga routine. As a finishing pose, it prepares the body for relaxation, pranayama and meditation.
To begin, lie down on the ground with arms at the sides and palms touching down. Lift the legs up to a vertical position. Then lift the hips and spine from the floor, bringing the legs behind the head. The toes are then placed on the floor and the legs are gently straightened.