Yoga is defined as a state where the fluctuations of the mind get seized. It is the art of understanding the behavior of consciousness which has majorly three assigned works, perception, volition, and motion. Yoga is a path to understanding the functioning of the mind and helps to free the mind and its movements which leads the mind toward an undisturbed state of silence.
Thus, it’s a path through which mental discipline is achieved and the mind becomes refined, cultured, and matured. This is the long-term or lifelong outcome of yoga. But as a need in the current scenario when the world is stricken with a pandemic of COVID 19 it can act as a major shield if brought inhabit in day to day life for somehow longer time.
Consequences of COVID-19
- Lockdown all over
- The stigma of corona in public
- Those who got positive without any symptoms and got advised for compulsory quarantine.
- Positive individuals with mild symptoms who have face quarantine and regular surveillance
- Moderate-to-severe symptomatic are treated in a hospital where an individual has to face varying degrees of social isolation.
- Symptomatic patients are reported to experience the symptoms of respiratory distress and if the condition worsens, to develop respiratory distress
- If got admitted in ICU has to face complete isolation with almost no movement at all.
All these conditions create an unusual situation that could seem threatening and even more rising due to factors like healthcare providers in PPE or medical suits, the stress associated with the sounds of the intensive care unit, knowledge of fatal outcomes, and social isolation as an additional factor. This fear, nervousness, sadness, sleep disorders, and anxiety are also reported.
Yoga as medicine to avoid consequences
The Indian Govt and various other yoga organizations worldwide give prime importance to yoga and yoga-based lifestyle which aim to help individuals to maintain their health and to remain fit mentally, physically, and spiritually. Some of the concluding facts which can be taken by an individual to create a shield for self and to remain healthy to remain safe is given below –
- yoga may be a potential psycho-social measure to reduce anxiety and insomnia
- Improve immune responses in COVID-19 cases
- yoga practice helps correct sleep disorders and relaxes the mind which in return points to the relationship between a calm mind and better cellular immunity.
- Deep relaxation releases all tensions and stresses to prevent immune suppression otherwise weak responses will cause more damage.
- It set homeostasis which improves interaction among the nervous, endocrine, and immune system
- Postural correction, breath regulation
- Increase lung capacity which will help to cope with respiratory distress
- Improved level of infection control.
- Effective management of stress and psychological health among
- Provide protection to co-morbid individuals with Diabetes by reducing the influence of systemic hyperglycaemic and inflammatory milieu.
- Similarly, in yoga and meditation, when an individual practice slow deep breathing, this decreases sympathetic nervous system activity and increase baroreflex sensitivity by reducing their blood pressure hypertension which makes them less vulnerable to covid
- pranayama provides strength to cardiorespiratory coupling and increases parasympathetic activity in healthy individuals.
- Kapalabhati improves the toning of the diaphragm and abdominal muscles which helps in the removal of secretions from respiratory passages and the alveoli, which increases oxygen intake capacity and availability.
Protocol to be followed
1. Start the day with an early wakeup (before sunrise)
2. A Starting Prayer of 30 seconds to relax the mind and body
3. Neck bending and movement of the shoulder for 2-3 minute
4.Āsanas which can be performed in standing upright posture
- Tadāsana (The Palm tree posture) for 3-5 minute
- ArdhaChakrāsana (The Half wheel posture) – for 3-5 minute
- PadaHatasana(The Hands to the feet posture)/ArdhaChakrāsana (The Half wheel posture) for 2 minutes
- Trikonāsana for 2-3 minute
5. Āsana performed in sitting posture
- Bhadrāsana (The Firm/Auspicious posture) for 2-3 minutes
- ArdhaUshtrāsana (The Half camel posture) for 3-5 minutes
- VajrāsanaThe Thunderbolt/diamond posture) for 3-5 minute
- ArdhaUshtrāsana (The Half camel posture) for 3-5 minutes
- Ushtrāsana (The Camel posture) for 3-5 minutes
- Vakrāsana (The Seated twist posture) 3-5 minutes
- UtthanaMandukāsana (The Stretched up-frog posture) for 3-5 minutes
- Sasakāsana (The Hare posture) for 3-5 minute
6. Āsana performed while lying on the stomach
- Bhujangāsana (The Cobra posture) for 2-3 minute,
- Makarāsana (The Crocodile posture) for 2-3 minute,
- Shalabhāsana (The Locust posture) for 2-3 minute,
7. Āsana performed while lying on the back
- Pawana Muktāsana (The Wind releasing posture) 2-3 minute
- Setubandhāsana (The Bridge posture) for 2-3 minutes,
- Utthanapadāsana (The Raised leg posture) for 2-3 minutes,
- ArdhaHalāsana (The Half plow posture) for 2-3 minutes,
- Shavāsana (The Corpse posture) for 2-3 minutes,
8. Kaphalabhati (The Shining skull practice) 1 round for 1 -2 minutes with a repetition of 30 cycles
9. Pranayama
- AnulomaViloma (The Alternate nostril breathing)-2 rounds with 15 cycles from each
- Bhramari (The Bee sound breathing) -3 rounds for 1.5 minutes each
10. Dhyāna (The Meditation) – 3–5-minute 1 minute
12. Sankalpa/ Shanti path 30 seconds
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Decision of Yoga
Out of the above list of yoga, an individual can select his or her choice of comfort and capacity and can set an average time of 15,30 or 45 minutes. It is found that to get the best effect one should follow this schedule for 90 days which can boost up health status if one is already healthy and can improve the condition much better if the illness is there.
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