What is Yoga?
Yoga is a discipline based on an extremely subtle science, which focuses on bringing harmony between mind and body. It is art And the science of healthy living. Yoga leads to perfect harmony between mind and body, man and nature, individual Consciousness and universal consciousness. Yoga helps to build up psycho-physiological health, emotional harmony; and manage daily stress and its consequences Yoga is also useful in conditions where stress is believed to play a role. Various yogic practices such as Yogasanas, Pranayama, Dhyana (meditation), cleansing and relaxation practices etc. Are known to help modulate the physiological response to stressors.
Yoga may play a significant role in the psycho-social care and rehabilitation of COVID-19 patients in quarantine and isolation. They are particularly useful in allaying their fears and anxiety.
Yoga Practices for prevention, rehabilitation and to increase immunity.
|Sno:||Yoga Practices||Do’s||Dont’s||Benefits||Reference Image|
|1.||ShodhanaKriya (Yogic cleansing practices) / Jalaneti||Use lukewarm water for cleansing the nasal passage which must be followed by Kapalabhati to remove all water from the nasal passage.||Should avoid in case of epistaxis, middle ear infection, and recent ENT surgery.||Neti helps in cleansing sinuses, is beneficial in allergic conditions and reduces upper airway reactivity.|
|2.||Neck movements Shoulder rotation Trunk movement Knee movement Ankle rotation||Move the joints as far as possible. Do it slowly with breath awareness||Do not overstrain. Avoid this practice in case of severe joint pain and illness||Joint movements help to|
circulation and reduce
stiffness which enhance
Helps to facilitate asana
|3.||Yogasana: Standing, Sitting, Prone & Supine lying||Do it with breath awareness. Cardiac patients shall do with care as advised by Yoga Experts. Asanas that involve chest expansion preferred Simplified version/s shall be followed by beginners and elderly population||Please avoid this practice in case of cardiac disorders, abdominal hernia, inflammation, ulcers, recent abdominal surgery & vertigo. Hypertensive patients should bend with care. Do not try to bend beyond the limits and do not overdo the lateral stretch.||Ushtrasana, UtthanaMandukasana, Tadasana, Trikonasana, Vakrasana, Bhujangasana, Sarala Matsyasanaetc. practices improves chest expansion and cardiopulmonary functions.|
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|4.||Kapalabhati||40-60 strokes per minute||Hypertensive, cardiac problems, patients with respiratory distress, slipped disc patients should not do it. Better to practice it early in the morning on an empty stomach||Improves pulmonary functions and reduces secretions. Very useful preparatory practice for pranayama practice Helps to cleanse frontal sinuses.|
|5.||Breathing & Pranayama||The breath should be slow, steady and controlled. It should not be forced or restricted in any way. Initially start the practice with few repetitions and gradually increase the number of repetitions. If possible, maintain the ratio of 1:2 for inhalation and exhalation||In case of any cardiac disorders start with few repetitions and gradually increase the number of repetitions. Don’t practice retention or hold at the initial stage.||pranayama reduces sympathetic activity and stimulate vagal (parasympathetic) activity and decreases stress and anxiety. Ujjayi increase the oxygen saturation in the body. Bhramari pranayama similar to humming may increase Nasal Nitric Oxide (NO), which may improve blood flow to the ciliary epithelium and has anti-inflammatory action.|
|6.||Yoga Nidra (Pratyaahara)||Follow mentally with awareness as per the instructions given during practices. Keep the eyes closed during the practice and avoid body movements.||Don’t open the eyes until asked. Don’t sleep Don’t ask any questions during the practice even if any questions arise in the mind. Gradually increase the duration of the practice||Reduction in sympathetic arousal and reduced emotional distress and improves the quality of sleep. Rejuvenate the body and helps to keep the mind calm|
|7.||Meditation||For beginners, soothing music may be played in the background during meditation or to observe the breath. Practice it as long as you can.||Don’t open your eyes Don’t shake your body. Don’t be judgemental with thoughts||Meditation helps to reduce anxiety and stress by reducing the cortisol level and enhance the alpha brain wave. Makes the body stable and calm the mind Balance the functions of the neuroendocrine system thereby enhancing the immune system.|
Follow the recommendations as per the medical advice on a diet for your condition of diabetes, or heart disease etc. and add on these concepts from yoga that promotes mental health. This includes wholesome, nutritious, freshly cooked traditional home-cooked food with plenty of fresh vegetables and fruits (with restrictions as per your disease condition) with added traditional spices in moderate quantities, consumed at regular timings.
*These Yoga Practises and Diet must be followed under the Supervision of Yoga Experts to get maximum benefits.
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