Amid the rising cases of coronavirus across the country, it is important that we take care of our health and start practising yoga to build up our immunity. Celebrity yoga trainer Anshuka, who is known to train Bollywood actors like Kareena Kapoor Khan, Alia Bhatt, and Ananya Panday, shared her complete yoga guide for Covid‑19 recovery and building immunity on Instagram recently.
This yoga guide consists of seven set pointers which includes Pranayama, Asanas and Breathwork, one can practise easily at their home. Along with the guide Anshuka also posted a disclaimer with all the techniques, which says, “Always consult your doctor and check the contraindications before you start any kind of Yoga practice.
Pranayama And Breathwork
The first post that Anshuka’s guide mentioned that you must be practice a few simple breathwork and pranayama techniques for improving lung capacity and boosting immunity. The three practises are Kapalbhati, Anulom Vilom and Bhastrika.
In the video, she also showed a video where she is teaching people how to do each breath exercise. If these exercises are done correctly “help in increasing lung capacity, aiding in better oxygenation and exhaling carbon dioxide.” They will also help patient’s Covid-19 recovery process.
View this guide on Instagram
Belly Breathing
The second technique is belly breathing. To make people understand how to do it, Anshuka posted a video with Rakul Preet. It is called Belly Breathing or Breathwork for Anxiety.
During these are uncertain times, having sessions of anxiety is a normal thing. You can deal with this by letting go of worries through breathwork. “Deep breathing significantly reduces the stress response in the body. Just remember not to strain or struggle when you do this,” the celebrity trainer wrote.
Sama Vritti Breathing
The third recovery and immunity building technique mentioned in the guide is Sama Vritti Breathing. One creates an equal ratio for breathing in and out in this breathing technique. Anshuka also listed the step-by-step process for doing these yoga ways at home.
Box Breathing
Box Breathing is a simple technique and is done to calm down quickly to feel beached. In order to practice this Yoga at home, Anshuka wrote that one has to inhale for 4-5 counts and hold for 4-5 counts and then repeat.
Easy Stretches and Asanas
Along with the yoga asanas Anshuka noted down five asanas and stretches in her immunity building guide. They are simple, fast and effective in improving lung capacity, strengthening it, and boosting immunity. The asanas mentioned are Cat/Cow pose, Butterfly pose, Seated Pigeon pose, Side Stretch and Wind Release pose. She also showed the correct way to performed these asanas in her post.
Lower Back Stretches
Lower Back Stretches are for people who are working from home, and can do to reduce lower back pain, tension and stiffness. When we work at our homes, many of us hunch while working or sit in bad postures.
Sharing the lower-back stretches on her page, Anshuka wrote, “Do these poses a few times in a week and hold each of them for at least 10 to 15 breaths or 30 seconds each.”
Stress Relief Asanas
These are stressful times, and it has a direct impact on our mental health. Therefore, it becomes essential to relieve or reduce the stress levels by taking some time out to do a few stress-release poses. The asanas Anshuka mentioned are Anjaneyasana or Low Lunge Pose, Sukhasana or Seated Pose, Setu Bandhasana or Bridge Pose, Uttana Shishosana or Puppy Pose, Malasana or Garland Pose and Gomukhasana or Cow Pose.
