How to stay fit at home during lockdown
Due to the pandemic and the social distancing norms, our normal routines have been disrupted. However, with yoga you do not have the excuse to skip your regular practice. Especially at a time like this, yoga will bring clarity to life; you will be able to experience physical and mental well-being. This will help you grow as a person, and give you command over your body internally and externally. With these simple practices, you can reap many benefits and boost your immunity.
Surya Namaskar
Surya Namaskar or the Sun Salutation comprises of a total of 24 counts, done with 12 steps for each side. As Surya Namaskar represents the energy of the Sun, which is said to be contained in the right side of the body, the Surya Namaskar hence begins with the right leg. Repeat the same twelve steps to the left side to finish one complete cycle. Start with a minimum of 4-5 cycles and increase it gradually.
Steps to perform Surya Namaskar
. Pranam Asana (The prayer pose)
. Hastha Utanasana (Raised arm pose)
. Padahastasana (Standing forward bend)
. Ashwa Sanchalanasana (Equestrian pose)
. Santholanasana (Plank pose)
. Ashtanga Namaskar Asana (Eight limbed salutation)
. Bhujangasana (Cobra pose)
. Adho Mukha Svanasana (Downward dog pose)
. Ashwa Sanchalanasana (Equestrian pose)
. Padahastasana (Standing forward bend)
. Hastha Uthanasana
. Pranam Asana
(Repeat the 12 steps to the other side and start with the Left leg to complete one full cycle.)
Dhyan Mudra
Formation
. Meditation postures like Padmasana, Siddhasana, Swastikasana, Vajrasana, etc. are ideal for the practice of mudras.
. The back should be straight, the backbone is in a straight line.
. Do not sit in a posture that causes pain or discomfort and distracts the mind.
. If it is not possible to sit on the ground, then you can sit directly on a chair.
. Close your eyes and take some deep breaths with the awareness of the breathing process.
. Now put together your hands in your lap. Place your right hand inside of your left hand with your palms facing up.
. Both thumbs should touch each other, forming a triangle.
. The fingers are extended.
. Your hands should be placed on the level of the stomach or the thighs.
. Removing all thoughts from the mind has to focus the mind only on OM.
. Do not decrease or increase the speed of breath from your side.
Bhastrika Pranayama
Method
. Sit in any comfortable pose (such as Sukhasan, Ardhapadmasan or Padmasana)
. Straighten your back and close your eyes
. Place your palms on your knees facing up (in Prapthi Mudra)
. Inhale and fill your lungs with air
. Exhale completely
. Inhalation and exhalation should be done in a 1:1 ratio. For example, if you breathe in for 6 counts, you must take 6 counts to exhale
Duration You may begin by practicing this breathing technique for five minutes a day and gradually increase it with time.
(The writer is a philanthropist, spiritual master, lifestyle coach, yoga-preneur and author)