it is important durig covid

2. YOGA GUIDELINES TO PROMOTE
HEALTH DURING COVID-19

4. As Covid-19 scare grapples the whole
country, people are getting concerned
about their health. While practicing
good hygiene is a practice everyone
must adopt, the one thing you can really
do is to look for ways to boost your
immunity naturally.

5. Yoga is one way you can
naturally uplift your vitality
without having to step out of the
comfort of your home during
this Covid-19.

6. IMPORTANCE OF YOGA
DURING COVID-19

7. Yoga has been used for centuries in
keeping the body functioning fit and
fine, holistically. However, the benefits
of yoga are not just limited to stress
relief and mental wellness.
 If practiced properly, yoga can
recharge your body, get rid of the
toxins, negative energy and keep your
vital organs functioning well.

8. It can help you build resilience both
inside and out. Certain yoga positions
can help support, balance and boost
the immune system.
If done regularly, yoga reduces
stress systemically in the body, which
in turn, cuts down inflammation and
degeneration.
Hence, while yoga does offer a great
deal of wellness and support for your
mind and body as a whole.

9. YOGA POSES FOR
INCREASING IMMUNITY
AGAINST CORONO VIRUS

10. 1. Deep Yogic Breath – 5 to 7 breaths

11. Importance of Deep Yogic
Breath.
Breathing exercises can help you relax,
because they make your body feel like it
does when you are already relaxed. Deep
breathing is one of the best ways to
lower stress in the body. This is because
when you breathe deeply, it sends a
message to your brain to calm down and
relax.

12. 2.Bhastrika Bellows Breath –
2 rounds of 20 breaths.

13. Great for energizing the body
and mind.
Since we maximize our lung
capacity while doing it, the
pranayama helps remove toxins
and impurities.
It helps in the sinus, bronchitis,
and other respiratory issues.
Improves awareness, perceptive
power of senses.
BENEFITS OF BHASTRIKA PRANAYAMA

14. 3. Marjari Asana
(Cat pose)

15. Benefits of Marjariasana / Cat
Pose:
Brings flexibility to the spine
Strengthens wrists and shoulders
Massages the digestive organs and
improves digestion
Tones the abdomen
Improves digestion
Relaxes the mind
Improves blood circulation

16. 4. Ardhachakrasana
(backbend)

17. Benefits:
Ardha Chakrasana strengthens the back and
abdominal muscles.
It tones the organs in the abdomen including
the digestive, excretory and reproductive
organs.
Ardha Chakrasana gives a good shape to the
body. ...
It opens the chest and strengthens the arms
and shoulder muscles.

18. 5. Hastapadasana
or Ardhauttanasana (Standing
forward bend – Hand to
knee/toe)

19. Benefits :
It stretches all the muscles of
the back of the body.
Good to reduce hair loss.
It tones the abdominal
organs.
It energizes the brain.
Increase blood supply.

20. 6. Trikonasana
(Triangle pose)

21. Benefits
Stretches legs, muscles around the knee,
ankle joints, hips, groin muscles,
hamstrings, calves, shoulders, chest and
spine.
Strengthens legs, knees, ankles,
abdominals, oblique's and back.
Stimulates function of abdominal
organs.
Relieves stress.
Improves digestion and constipation.

22. 7. Ardha Matsyendrasana
or
Vakrasana (Half spinal twist)

23. Benefits
It strengthens and tones your obliques
and abs.
The pose energizes and stretches the
spine.
Open your shoulders, hips and neck.
Increase the flexibility in your spine and
hips.
It also cleanses your internal organs.
It will improves digestion as well as
elimination of the wastes.

24. 8. Paschimottanasana (Seated
forward bend)

25. Benefits
Lengthens the Hamstrings. ...
Strengthens the Back.
Reduces anxiety .
Prepares The Body For
Meditation. ...
Helps with Sleep. ...
Stimulates Digestion and Appetite.
Sexual Health
Counteracts Obesity.

26. 9. Shishuasana (Child’s pose)

27. Benefits
Alleviates any pain in the neck, head,
or shoulders.
Prevents and reduces feelings of
anxiety and depression.
Excellent pose to reduce stress.
Helps to prevent and treat
constipation.
Induces relaxation in the spine.
Eases and opens up the hips.
Has a calming effect on the nervous

28. 10. Adhomukhswanasana
(Downward dog pose)

29. Benefits
Tones your core. ...
Strengthens your bones. ...
Works the back of your legs. ...
Improves blood flow to the brain.
Strengthens your arms. ...
Improves your body posture.