If you are missing your gym, fitness class or the park because of the lockdown, fret not. For, yoga will come to your rescue. Yoga is the ancient science of complete physical, mental and spiritual well-being that can be done anywhere and at any time. The best time to practise yoga is at the crack of dawn as this will keep you active, energetic, positive and focused through the day.
Start with sukshma vyayam or subtle exercises—gentle rotation of the neck, arms, wrists, hips and ankles to slowly warm up the joints. Walk around briskly, and stretch and mobilise your muscles. This will prepare your body for the asanas, and keep you safe from practice-related injuries.
Chakrasana (The wheel pose)
Lie down on your back
Fold your legs at your knees and ensure that your feet are placed firmly on the floor
Bend your arms at the elbows with your palms facing the sky. Rotate your arms at the shoulders and place your palms on the floor on either side beside your head
Inhale, put pressure on your palms and legs and lift your entire body up, to form an arch
Relax your neck and allow your head to fall gently behind
Benefits
Beneficial for the heart
Strengthens arms, hands, shoulders, wrists and legs
Stretches the chest and lungs
Dhanurasana (The bow pose)
Lie down on your stomach
Bend your knees and grip your ankles with your palms
Lift your legs and arms as high as you can
Look up and hold the posture for a while
Benefits
Cures constipation
Improves blood circulation
Gives flexibility to the back
Hastha Uthanasana (Raised arms pose)
Stand straight (in samasthiti)
Raise your arms over your head and stretch upward
Ensure that your palms face each other
Gently bend back
Keep your knees straight and your eyes open
Benefits
It stretches and tones the muscles of the abdomen
It expands the chest and the rib cage, resulting in full intake of oxygen. The lung capacity is fully utilised
Along with yoga and meditation, switch to a healthier diet with more natural and fresh food. Yoga naturally supports the immune system by lowering stress hormones in your body. Apart from this, yoga conditions the lungs and respiratory tract, removes toxins from the body and ensures the optimal functioning of your organs.
—The writer is a Bengaluru-based yoga-preneur and author.