As COVID-19 keeps on spreading all over the world, we all are experiencing the change and stress in our lives. Social distancing is a term huge numbers of us had never known about, yet are presently adapting on different occasions a day. Being in a quarantine state is not an activity that we had practiced before. As humans are social animals it is proving to be highly stressful and depressive for many of us to cope with the mental and emotional changes our minds are currently going through due to the social isolation measures. But one must follow the practice not for oneself but for the whole of mankind to fight this crisis of COVID-19 pandemic. So, one must keep the spirits high and must prevent the emotional breakdown with some stay-at-home remedies to relieve the various emotional uphill we are facing right now whether stress, anger, depression or anxiety.
The various standard outlets for stress management like exercise centers, wellness studios and parks, and runways have already been shut. In any case, there are things we CAN do even at our homes, and fortunately, yoga is a perfect way to manage this stress and anxiety. And the plus point is it has some simple asanas that can be performed by beginners also that too by staying at home. Though all these activities don’t occupy a lot of room or gear, these are explicitly beneficial to diminish the stress and anxiety of the mind and body.
The yoga asanas given in this article for reducing your quarantine stress if practiced regularly for the time in being will prove beneficial to you in:
– Relieving stress
– Improving mental health
– Producing positive vibes
– Curing insomnia
– Improving concentration
– Correcting bad posture – Improving blood circulation
Tadasana is very helpful in improving your body posture, relieving stress, and improving your digestive system. The stretching done here regulates the blood flow in the body and promotes the overall body functioning to extremities. It stimulates your nervous system and improves the function of the respiratory system.
- Stand straight with keeping a shoulder-length distance between the two feet.
- Take a deep breath and while inhaling stretch your arms upward and slowly raise them.
- Held the hands up in a straight position, simultaneously, Raise your heels and remain on your toes. Feel the stretch in your body from feet to fingers of arms.
- Hold this position and your breath for 10 seconds.
- While breathing out discharge your posture to go to the beginning position.
- Rehearse this cycle 10 times.
Apart from giving you relief from chronic back pain, it helps blood flow and makes you increasingly adaptable. It improves blood flow to the upper body. It is an intense body stretching exercise that calms the mind and rejuvenates the whole body. The forward bend causes your head to be held below the heart causing the fresh oxygen-rich blood flow to the head.
- Begin with the tadasana pose by standing straight and inhaling slowly.
- Now, slowly bend forward while exhaling.
- Straighten your torso and try to touch your toes with your hands, don’t bend your knees.
- Try to touch your chest and head to the knees. Remain in this position according to your comfort, 30-60 seconds for beginners.
- Go back to the original standing position. Repeat for 3-5 times.
Mitigates exhaustion, activates your urinary bladder and oversees kidney issues. It stimulates abdominal organs and improves blood circulation. It acts as a stress reliever and improves the flexibility of the body.
- Sit straight on the floor, your spine must be erect, bend your legs from the knees and bring them close. Try to touch the soles of both legs to each other.
- Hold your feet in the closed position tightly with your hands.
- Take a deep breath and while exhaling try to press down your thighs and knees to the floor as much as possible.
- Keep inhaling normally and try to move your thighs up and down like a fly of a butterfly.
Assists with restoring sleep deprivation improve focus levels and eases nervousness and anxiety. Shavasana i.e. the corpse pose relaxes your whole body. It calms the mind and improves overall mental health. It improves blood circulation and cures neurological problems, asthma, and digestive problems.
- Lie flat on your back like a sleeping position.
- Relax all body muscles and keep a shoulder distance between your legs.
- Keep your arms on both sides, relaxed. Palms must face up.
- Close your eyes and breathe in and out slowly.
- Concentrate on each part of your body from head to toe. With your every breath feel that your every part of the body is relaxing, relieving every stress, depression, anxiety, and anger.
- Those with good concentration can perform it longer. Try to perform it for at least 5 minutes.
The alternative nostril breathing or nostril cleansing process is profoundly gainful in adjusting the autonomic sensory system and encourages you to cop-up the ongoing anxieties.
- Sit up in a cross-legged position with a relaxed posture, spine straight. Then using the right thumb press the right nostril to block it. Breathe in gradually and deeply through your left nostril.
- Using the thumb and index finger close both the nostrils and hold the breath for a few seconds as long as you are comfortable.
- Open your right nostril, keeping your left nostril closed with the index finger, and breathe out gradually and completely.
- Breathe in through your right nostril gradually and profoundly.
- Close the two nostrils and hold your breath for whatever length of time that agreeable.
- Open your left nostril, keeping the right one closed with your thumb, and breathe out gradually. This is one round.
- Practice 3-5 rounds. In the event that holding the breath is unreasonably hard for the kids, skip stages 2 and 5.
Brahmari pranayama is vital in instantly calming down the mind. It is extraordinary compared to other breathing activities to free the mind of stress, gloom or nervousness. It increases the capacity and the elasticity of your lungs, increases the oxygen intake in the body, revitalizes your energy.
- Sit in Padmasana, keep your eyes closed & take a deep breath.
- Close your ears with your thumbs.
- Place your index finger just above your eyebrows and the rest of your fingers over your eyes.
- Applying very gentle pressure to the sides of your nose, now concentrate your mind on the area between your eyebrows.
- Breathe out slowly through your nose with making a humming sound of Om. Repeat it 5 times.
Above all, attempt to take advantage of this state of self-isolation, to re-connect with your own self; with rehearsing Yoga. This will keep your body and lungs sound as well as improve your general invulnerability and lift your vitality levels.
Keep your mind calm, resist any bad thoughts and indulge in self- awareness, and healing!
One Thought to “The perfect yoga asanas to relieve COVID-19 quarantine stress”
Perfect guidance Shweta. Really appreciate your inputs in these difficult times. God bless you!