The outbreak of novel corona virus has affected our mental and physical health. In present scenario, yoga acts as a powerful tool in uplifting our wellbeing. The Covid situation teaches us to be active and positive. Here Yoga acts as a helping hand in achieving both the aims. As the fear for Covid is still luring above our head, let us learn the role yoga plays in respiratory health.
We breathe, but it is not MINDFUL.A mindful deep breathing ensures a proper respiratory health. Regular practice of yoga helps in building a strong respiratory system. Yoga postures along with pranayama increase lung volume and capacity. Yogasanas which involve abdominal, thoracic and clavicular breathing help in gaining control over breath.
Pranayama is of paramount importance. The word “Pranayama” is composed of two words, “Prana” and “Ayama”. Prana is the breath or vital energy in the body and Ayama means to control or extend breath. Hence Pranayama is the practice of breath regulation.
Why should we include Pranayama in our daily routine?
• Pranayama increase oxygen intake up to 5 times
• More oxygen-rich blood reaches the brain, heart and lungs and enables these organs to work better
• Bring sympathetic and parasympathetic system to harmony
• Allow bronchodilation
• Reduce anxiety and stress, help in combating the Covid fear
• Give more energy and make you more active
• Find a place in your home which is calm, quiet and with abundant fresh air
• Take a yoga mat or a blanket
• Wear loose garment
• Ensure that your stomach is empty
• Keep your mobile phones away
• Be mentally and physically ready for pranayama
• Withhold/do breathe retention-By counting up to 7
• Exhale the air slowly-By counting up to 8 in your fingers
• Raise your right hand up. Fold index and middle finger, so that they touch palm.
• The thumb, little finger and ring finger should stay up.
• Now use Right thumb to close right nostril and use ring and little finger to close left nostril.
1. Adopt nasika mudra in your hand
2. Close left nostril with little and ring finger
3. Slowly Inhale and exhale through right nostril (Surya nadi) only
4. Keep the left nostril closed throughout the practice
5. One cycle of inhalation & exhalation forms one round. You may practice 9 rounds
1. Adopt nasika mudra in hands
2. Close right nostril using thumb and Inhale slowly through Left nostril
3. Withhold the breath (Do retention)
4. Close left nostril using little and ring finger and Exhale it slowly through Right nostril
5. Close left nostril and inhale through right nostril
6. Withhold breath (do retention)
7. Close right nostril with thumb and slowly exhale through Left nostril
