Exercise is necessary across the spectrum of human health. While many are recovering from COVID-19, one thing that most are experiencing even after recovery is the weakness that the infection brings in. It is recommended that individuals wait for a few days, even weeks before starting to exercise according to the severity of their symptoms and consult a physician before doing so. Here are some yoga asanas one can do after recovering from COVID to regain strength and energy.
Dandasana
Benefits: This pose brings support and balance to the body’s internal organs, especially improving the digestive organs’ functionality. It strengthens the muscles and increases stamina.
Precautions: One can start exercising this asana one week after recovering from COVID and refrain from doing it if any serious injury to the wrist or back.
How to do:
- Sit in a 90° position.
- The arms should be placed along the body and palms on the floor.
- Firm the thigh muscles and flex your feet.
- Inhale and exhale slowly.
- Stay in this position for five deep breaths.
Adho Mukha Svanasana
Benefits: This asana can energise the body physically and mentally. It increases blood flow to the brain and eliminates fatigue and tiredness.
Precautions: If there is trembling or shakiness, wait until later in the recovery process and attempt it only when one is strong enough.
How to do:
- Come onto your fours.
- As you breathe in lift the hips, straighten the knees and elbows.
- Hands and legs should be parallel to each other.
- Take in deep breaths and then exhale.
- Hold the position for one minute.
Diaphragmatic Breathing
Benefits: This stores the lung function by using the diaphragm and encourages the nervous system to relax and restore itself.
Precautions: It is important to not rush COVID recovery and do this exercise on individual ability without feeling too out of breath.
How to do: This exercise is broken up into four phases each of one minute. Each step, it is important to take in a deep breath to your stomach and exhale the breath out through the nose.
- Deep Breathing While On Your Back: Lie on your back, bend your knees, place your hands on the stomach and seal your lips.
- Deep Breathing While On Your Stomach: Lie on your stomach, place your hands below your face for support and seal your lips.
- Deep Breathing While Sitting: Sit up straight on the edge of a bed or a chair, place your hands on the side of the stomach and seal your lips.
- Deep Breathing While Standing: Stand upright, place your hands on the side of the stomach and seal your lips.
Upavistha Konasana
Benefits: This exercise brings firmness in the body, steadiness to the mind and better blood circulation to the body. It also calms the nervous system.
Precautions: It is important to ensure that this posture is done six hours after taking a meal.
How to do:
- The body needs to be initially in the 90° position.
- Extend your legs slowly and bring your palms to the floor.
- Take slow breaths after each stretch and exhale.
- Hold this position for one minute.
Supta Virasana
Benefits: It helps the body let go of tension and tightness. It is a restful and restorative asana.
Precautions: This asana should be stopped if there are any sensations of heat or tightness under or around the ribs.
How to do:
- Kneel on the floor with your knees close to each other, legs under the hips.
- Toes should point outwards.
- Slowly, lie back, keeping legs in the same position.
- You can keep your hands at your sides, or on your thighs or stretch above your head.
- Pull in your navel and then exhale slowly.
- Stay in this position for about a minute.
