At a time when the COVID-19 scare has gripped our lives taking an emotional toll, it helps to try and shift focus on your well-being. Going to the gym may not be an option anymore, however, there’s no reason to slack on your regular fitness routine. Dr Hansaji Jayadeva Yogendra, a yoga expert recommends three asanas that can help you de-stress, and are good for your physical and emotional well-being.
Bhujangasana (Cobra pose)
This asana looks similar to that of a fanned cobra. A simple backward-bending pose that helps to tone the abdominal muscles. It also helps calm your mind, all of which are necessary in the current times.
How to do it
Lie down on your stomach with hands by the side of your chest. Inhaling, raise your head and neck upwards to look up towards the ceiling. Raise your body up only until the navel. Stay in the final position for six seconds. Exhaling, slowly lower yourself down, and relax.
Paschimottanasana (Seated Forward Bending Pose)
It is popularly known as the Posterior Stretch or Seated Forward Bending Pose. It is an excellent asana to reduce the fat from the abdominal area and brings some flexibility in the spine. It directly targets the abdominal viscera.
How to do it
Sit with your legs stretched in front of you and spine straight. Inhaling, lean backward keeping your hands beside the chest with the palms faced downwards. Exhaling, bend forward stretching the hands to hold the toes and try to touch your head to the knees without bending your knees. At this stage, you can relax your elbows. Stay in this position for six seconds. Inhaling, slowly return to the starting position.
Utkatasana (Chair Pose)
This asana is also known as the Upraised Pose or the Chair Pose. To beat sedentary lifestyle, it is important to do some movement in the standing position, and use the leg muscles as well. This asana increases the flexibility of your joints, strengthens and tones the leg muscles, and enhances the balancing capacity of the body. With regular practice, you could also lose weight, especially from the hips.
How to do it
Stand straight with the hands by the side of the body and legs one-foot apart. Lift the arms up at shoulder level, in front of the body, with the palms facing downwards. Inhaling, raise your heels to stand on the toes. Exhaling, lower your body to a squatting position, till your thighs press against the calves. – Hold this position for eight to ten seconds. Inhaling, slowly come up and release the asana.
