At this crucial time of pandemic it’s important to keep yourself healthy. It has become a survival of the fittest state and it is very important that we practice such practices that helps us in having better respiration and increases our lungs immunity as by now it is clearly evident that this a virus that attacks our respiration and lungs.
Here in this article we are sharing four such yog practices that help in better respiration and better lungs immunity as well.
ARDH CHAKRA ASANA (Standing)
Ardha Chakra Ssana stretches the front upper torso and tones the arms and shoulder muscles.
Stand straight with feet together keeping palms at the back of the upper hips.
Balance your weight equally on both feet.
Breathing in, gently bend backwards pushing the pelvis forward, keeping the head up and stretching it back, and lifting your chest towards the ceiling.
Hold this position with breath in.
Breathing out, return back to ‘preparation’ position.
Those with serious hip or spinal problems should avoid this asana as well as those with high blood pressure and brain ailments. Peptic or duodenal ulcers and hernia patients should also avoid this pose. Pregnant woman should avoid this pose as well.
The Sanskrit word Ushtra means camel. The Ushtra Asana is a powerful posture for stretching the spine, back muscles, shoulders and arms. It is best to practice it later in your asana routine after most of the muscles are limber and you have worked the back and shoulders.
Sit on the knees with heels off the feet, pressed against the buttocks and the calves of the legs flat on the floor.
Reaching backward, grasp the left ankle with the left hand and right ankle with the right hand.
Inhale through the nostrils and lift the buttocks off the legs arching the back and thrusting the abdomen forward and tilt the head as far back as possible.
Either hold the posture for the duration of the inhale breath or breath gently through the nostrils while holding the posture.
Exhale and return to the kneeling position.
This is one round.
Hold the posture as long as you can hold your breath inside.
Repeat the posture three times.
Gurudev always says “yatha naam tathaguna” i.e. name reflects the qualities. Each and every yog practice has the qualities according to the name. ‘Go’ has two meanings in Sanskrit – one is ‘Cow’ and another is ‘senses’ (indriyan) hence “gomukh” means the “face of the cow” and “Mouth of the senses – the mind”. It provides calm and peace to the practitioner same as cow and balances the mind “the mouth of the senses” as it helps the practitioner to gain control over senses. It alleviates tiredness, tension, anxiety and diabetes. It also relieves rheumatism, backache, sciatica and general stiffness in shoulders and neck. Moreover, it stimulates the kidneys and is also beneficial for the patients of Asthma.
Sit on the floor with legs outstretched and feet together.
Bend the left leg underneath the right leg in such a way that left heel touches the right buttock.
Bring the right leg over the top of the bend left leg in such a way that right heel touches the left buttock.
Right knee should be just on top of the left knee.
Place the left arm behind the back and the right arm over the right shoulder with straight neck and upper arm closer to ear and even behind the head.
Try to touch and even clasp the fingers of the both hands behind the back.
Raised elbow should go behind the head so that head presses against the inside of the raised arm.
Spine should be straight but of course not stiff.
Have deep rhythmic breathing in the final position with concentration on Agyaor Anahata Chakra and try to hold this final position for 1 to 2 minutes.
Unclasp the hands, straighten the hands.
Repeat it on opposite side with changed position of legs and arms.
Results are better if below protocol is also followed during evening time after the practice of above yogic schedule and just before going to bed as it clears the track for better intake of oxygen and helps in removal of any blockage / cough :
Take warm water and add half table spoon salt in it. Gargle with this water.
After gargle it is suggested to take mild steam with carom seeds water. (Harsh and excess of steam is not recommended)
Just after steam pour one drop of pure cow ghee in each nostril.
Other than the above, it is highly recommended to practice Bharat Yoga meditation regularly to stay positive and hopeful and to add the following foods to your diet apart from having satwik and light food as acidity and gastric plays an important role in poor breathing:
Fresh fruit juices (Not preserved neither cold)
Vitamin C rich fruits
Easy to digest diet
Stay hydrated and keep drinking warm water
Kaada with giloy, ginger, tulsi and lemon (optional) once a day.
Don’t forget to stay at peace and have gratitude for your breath and life.
Acharya Pratishtha is an internationally acclaimed yoga guru, director of Mokshayatan Yog Sansthan and a member of key yoga committees of the Government of India. She is the author of five books, creator of CDs & DVDs and a presenter of television shows on yoga.