Simple Yoga routines for respiratory wellness

With the Corona virus pandemic around, with lockdowns everywhere and health workers in the frontline.. shared here are Yoga routine options and video resources. Some education for newbies to Yoga and choice for those familiar with Yoga.

Dr Nagendra, Vice Chancellor of SVYASA Yoga and instrumental in setting up International Day of Yoga in WHO has provided simple COVID19 Yoga protocol for all age groups. Dr Nagaratna explains the science behind immunity and respiratory wellness through Yoga in this video..

Brief about Yoga

For novices, the primary difference between exercises and Yoga can be loosely described as the latching of awareness.. to the breath.. to the finger tips.. to an observation point.. towards infinity and gradually experience the feeling of merging.. Sage Patanjali defines Yoga as cessation of all mental thoughts.. In the modern times, Yoga is a tool, a strategy strategy to calm the mind. It brings balance, equipoise and dexterity.

Options offerred by Yoga

Following are the options for respiratory wellness and immunity boosting.

  • Breathing Stretches
  • Kriya & Pranayama
  • Asana Postures
  • Meditation
  • Guided practices of Deep Relaxation

Anatomy of Breathing

Any guesses when is the first time you attempted that deep breathing?? When we enter this world from the comfort zone of our mother’s womb, we make that big step..

  1. To utilise of all the lobes of the lungs
  2. To normalize the breathing (slow, deep, continuous and smooth)
  3. To make the breathing uniform, continuous and rhythmic

a) Breathing Exercises

b) Kriyas, Pranayama and Meditation

For a simple practise, it is enough if a few of these are performed as shown in the video.. kaphalabhati cleansing, abdominal breathing, left right breath balancing and relaxation with brahmari pranayama..

c) Asanas

When King Kapila had enquires about the number of Asanas to his master, Sage Gherenda replied that there were many asanas as the number of animals in this planet.. Only a few of the animal postures have been useful to mankind.. Hence the story of different asana postures.

Warrior Pose -Halfwheel Pose- Rotated triangle Pose
Camel pose -Rabbit Pose-sleeping rabbit
serpent pose -fish pose- bridge pose

d) Sun Salutations

A sequence of 12 stretches folding and unfolding marked with alternate inhalation and exhalation. Great poses for chest expansion..

e) Guided Relaxation Techniques

Deep Relaxation

Performed in shavasana, the guided meditation would slowly take your awareness into the different sections of the body and thereby provide deep relaxation. Needs no prior experience.

Mind Sound Resonance Technique

In corpse pose, a series of Aa, Uuu, Mmm and Om chantings.. Recommended for people with stress or terminal illness.. The sounds create a beautiful 3D awareness and healing effect. Can be done without knowing the theory. Theory

Cyclic Meditation

Based on Mandukya Upanishad, an alternating sequence of few asanas and relaxation that provides stimulus and deep relaxation. It reduces stress, enhances sleep quality and best performed in the evening after work. Look into the theory to understand the sequence of asanas here..

The above article is for motivation and education purpose. The videos contain the instructions and contra indications. Asanas need to be practised with Care under guidance of a teacher.

Reference Videos

Covid Talk by Dr Nagendra, Founder of International Day of Yoga
https://youtu.be/gMotUcuNSlw
covid talk on immunity by Dr Nagendra
https://youtu.be/WFSGo-GR-TQ?t=245
Covid Yoga for adults
https://youtu.be/jRQLW69VjnI?t=03m35s
https://www.youtube.com/watch?v=Gqbo_qmlleQArt of Living Pranayama
https://youtu.be/MXeiHMc-DAU
Sun Salutations
https://youtu.be/IKzkc3FWx7g
Cyclic Meditation
https://youtu.be/jZrR3FJlVt8
Deep Relaxation
https://youtu.be/2jt7i-E_Xs8
Covid Yoga for Children:
https://youtu.be/t1R95DOKehs
Covid Yoga for Elderly People: These are chair-based, gentle yoga routines that may be very useful for seniors who may have challenges with mobility and flexibility
https://youtu.be/vIZjs0OYvec
2019 International Day of Yoga Protocol from Dept of Ayush, India
https://youtu.be/K-GJh9GeOxE

About the Author

The author worked as an embedded engineer over 2 decades.. She did her Yoga training at SVYASA university Bangalore to get a better understanding of the Yoga Science. She has published the book -Samskruthe Yogashala. She enjoys blogging, linguistic study and NLP.

Related blogs by the same author

Physics of Yoga

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Sujatha R

Sujatha R

I write.. I weave.. I walk.. कवयामि.. वयामि.. यामि.. Musings on Life Lessons, Ancient Works on Wellness, Linguistics, Sanskrit, STEM, Patterns