Perform yoga to keep your body and mind healthy during

Perform yoga to keep your body and mind healthy during the pandemic – 6 simple asanas you can try | Photo credits: Pixabay&nbsp

Key Highlights

  • The coronavirus outbreak and the subsequent lockdown has forced all of us to stay at home
  • With the gyms and other public spaces closed, it is important to take care of your health while you stay at home
  • Here are 6 yoga asanas you can practice indoors to stay healthy and fit

New Delhi: People regardless of age, gender, nationality, colour and creed stand united today in the fight against Coronavirus disease. COVID-19 is an infectious disease caused by a new virus which causes a respiratory illness with symptoms such as a cough, fever, and in more severe cases, difficulty breathing. It spreads primarily through contact with an infected person when they cough or sneeze. This is the reason why social isolation in the form of a lockdown has been implemented in many countries across the globe. How well are you using this time stayed locked up indoors? Are you still committed to your health and fitness goals? Considering the importance of keeping our immune system strong, it is imperative that we spend the time wisely.

The practice of Yoga asanas and meditation provides natural support to the immune system.  By lowering stress hormones in your body, yoga fortifies the immune system. Apart from this, Yoga conditions the lungs and respiratory tract, stimulates the lymphatic system removing toxins from the body, and ensures the optimal functioning of your organs. Yoga can be practiced anywhere and at any time because Yoga does not need any equipment such as weights, or machines etc. When you begin the day with Yoga, it keeps you active, energetic, positive and clear-headed. Follow a regular practice of these basic asanas, meditation techniques along with a nutritious diet to emerge stronger, and healthier post the lockdown.


Formation of the posture

  • Lie on your stomach
  • Place your palms under your shoulders and lift your upper body, pelvis  and knees up
  • Grip the floor with toes and keep the knees straight
  • Ensure that your knees, pelvis and spine are aligned
  • Your wrists must be exactly below your shoulders with your arms straight
  • Hold the final posture for a while


Formation of the posture

  • Begin with Santholanasan (Plank)
  • With your left palm firmly on the ground, remove your right hand off the floor
  • Turn your entire body to face the right side and lift your right leg off the floor and place  it over your left leg
  • Raise your right arm above and keep your fingers pointing to the sky
  • Ensure that both your knees, heels and feet are in contact with each other
  • Ensure that both arms and shoulders are in one straight line
  • Turn your head and look up at your right hand
  • Hold the asana for a while
  • Repeat the same on the left side


Formation of the Posture

  • Lie down on your back.
  • Bring your upper body 45° off the floor.
  • Pivot your body weight on your hips and lift your legs 45° off the floor.
  • Your toes must be aligned with your eyes
  • Try to prevent a bend in the knees.
  • Keep your arms parallel to the ground and pointing forward.
  • Tighten your abdominal muscles.
  • Straighten your back.


Dhanurasana is derived from two Sanskrit words, ‘Dhanur’ meaning bow and ‘asana means posture. 

  • Begin by lying down on your stomach
  • Bend your knees and hold your ankles with your palms
  • Have a strong grip
  • Lift your legs and arms as high as you can 
  • Look up and hold the posture for a while

Paschimottanasana – Seated forward bend

Formation of the Posture

  • Begin with Dandasana
  • Ensure that your knees are slightly bent while your legs are stretched out forward
  • Extend your arms upward and keep your spine erect
  • Exhale and empty your stomach of air
  • With the exhale, bend forward at the hip and place your upper body on your lower body
  • Lower your arms and grip your big toes with your fingers
  • Try to touch your knees with your nose
  • Hold the posture for 10 seconds


Swaas Dhyan


Sit in a comfortable posture (such as Sukhasana, Ardha Padmasana or  Padmasana) 
Place your palms on your knees facing up (Prapthi Mudra) 
Straighten your back and close your eyes 
The time you take to inhale and exhale should be in a ratio of 6:6, i.e., if you inhale in six counts, you need to exhale in six counts 
Focus on your breath entering and then leaving your nostrils as you inhale and exhale. 
Be an observer of your flow of thoughts by not resisting them initially and letting them flow. Gradually, keep shifting your awareness to your breathing until you reach a point where your complete focus is on your inhalation and exhalation with your mind almost completely devoid of thoughts.
Disha/direction: Face towards East 


Brings your mind to the present and makes you more aware 
Reduces stress 
You will experience calmness 
Clears your mind of unwanted thoughts.

Make sure you get enough rest and regulate your sleeping hours, avoid oversleeping, and overeating. Start your day early and put in at least 1 or 2 hours of practice every morning. Surya Namaskar, Chandra Namaskar, and other flows can be done for as many cycles as per your capacity. Do not spend long hours sitting in front of the television. Move your body with light stretches once every 2-3 hours, drink plenty of water and follow a disciplined routine.

(Disclaimer: The author, Grand Master Akshar is a Yoga master, Spiritual guide, Philanthropist, and a Lifestyle Coach. He is a guest contributor and a part of our medical expert panel. Views expressed are personal)