Meaning of yoga

yoga is a group of physical, mental and spiritual decipline which originated in ancient India. In simple words, yoga is a type of exercise in which you moves your body in different positions to become more fit or flexible, to improve your breathing and to relax your mind.

As we all know that Corona Virus is spreading everywhere and it’s cases are increasing day by day. If we want we can avoid this virus by staying fit and healthy and only yoga is the way to stay fit and healthy.

There are many types of yogasan that keep us fit and healthy but to fight with Covid-19 our immune system must be strong, for which it is necessary to do the following Yogasan.

4 Breathing Exercises to keep Corona virus at bay

Here are 5 Breathing exercise from which our immune system and our lungs will get strong.It will also helps us to keep Corona at bay.

1. kapalbhati

Yoga
Source
Steps:
  1. Sit in any meditative position.
  2. Close the eyes and relax the whole body.
  3. Inhale deeply through both nostrils, expand the chest.
  4. Exhale the breath with forceful contractions of the abdominal muscles and relax.
  5. Do not strain.
  6. Continue active exhalation and passive inhalation.
  7. Continue 30 rapid breaths, then take a deep breath and exhale slowly.
  8. This is one round of kapalbhati.
  9. Each round should be followed by deep breathing.
  10. Repeat 2-3 more rounds.
Number of rounds:

Begginers can practice up to 3 rounds of 20 breath each. The count and round can be increased gradually over a period of time.

Benefits of kapalbhati:
  1. Kapalbhati purifiy the blood of body and also purifies the frontal air sinuses.

2. It is useful in treating cold, sinusitis, asthma and bronchial infections.

3. It keeps the face young and vibrant.

4. It balances and strengthens the nervous system and tones of the digestive system.

5. It makes the lungs strong and hard. So, they can fight with Corona virus.

A word of caution:

please avoid this practice in case of high blood pressure, asthma, bleeding in the nose and migraine.

2. Bhastrika Asan

Yoga
Source
Steps:
  1. Sit in any meditative position.
  2. close the eyes and relax the whole body.
  3. Take in a deep breath and breath out forcefully through the nose, without any strain.
  4. Immediately, breathe in with the same force.
  5. Inhale and exhale repeatedly, deeply and thoroughly, using the diaphragmatic muscles with vigour.
  6. Do ten cycles to complete 1 round of bhastrika asan.
Number of rounds:

Begginers can practice up to 3 rounds, with pause in between rounds. Bhastrika asan should be practiced on an empty stomach, after evacuation in the morning. The count and round can be increased gradually over a period of time.

Benefits of bhastrika asan:
  1. Favourable effects on the respiratory system and digestive system.
  2. It calms the mind.
  3. Energizes the entire body and mind.
  4. Drain excess phlegm from the lungs.
  5. makes the lungs strong and hard.
A word of caution:

please avoid this practice in case of high blood pressure, asthma etc. Never do this asan at night or after eating food.

3. Anulom Vilom

Yoga
Source
Steps:
  1. Sit in meditative position on the ground. Make sure your head and spine are straight.
  2. Take your right hand and slowly place it on the right nostril, while resting your left hand on the left knee.
  3. Now, slowly take a deep breath from your left nostril.
  4. Shut both the nostrils and hold the inhaled breath for a few seconds.
  5. Now, release your finger from the right nostril, which will allow you to exhale the air from it.
  6. Same with left nostril.
  7. This can be performed for 5 to 6 times every day.
Number of rounds:

Begginers can start with 5 rounds and increase it up to 20 rounds in one sitting. One can have one sitting in the morning and one in the evening.

Benefits of Anulom vilom:
  1. Weak intestinal problems are overcome.
  2. It controls the stress.
  3. Skin related problems are overcome.
  4. Improvement in the muscular system.
  5. Reduces stress and anxiety.
A word of caution:

Please avoid this asan in case of high blood pressure, pregnant women, asthma patients etc..

4. Ujjayi Asan

Source
Steps:
  1. Begin seated in a comfortable position, such as easy pose.
  2. Tight the throat and fill the breath.
  3. After breathing hold it.
  4. To stop breathing, Adjacent the stomach from the back.
  5. Spat the chin in the throat and close it.
  6. The midwives close the nose and leave from the left.
  7. Make this practice up to 3 to 21 times.
No. of rounds:

Begginers can start with 3-5 rounds and increase it up to 20 rounds in one sitting.

Benefits of ujjayi asan:
  1. Slow the pace of the breath, which is said to improve longevity.
  2. Blosters the immune system.
  3. Promotes mental clarity and focus.
  4. Make lungs hard and strong.
  5. promotes sound sleep.
A word of caution:

while doing ujjayi asan, be careful not to tighten your throat. If you have respiratory condition, such as asthma do not attempt this asan without concern with your doctor. Stop the exercise if you become dizzy or faint.

These 4 exercises or yoga are mandatory to do in Corona times for making your immune system healthy and strong.

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