How can yoga help you regain stamina and energy soon after recovering from Covid? – Meditation for beginners
As we all fight this Covid together and those who have fought Covid after infected are not just fighting it in their body but also in mind. The mind plays a major role in not just fighting the quarantine period, but also post treatment recovery time.
It is proven that yoga can help you in improving the lung capacity and improve energy in the body by increasing oxygen level through various breathing practice. Which in turn activates your body and brain function gives a boost to system for faster recovery.
Also Meditation techniques can help channelizing your energy and thoughts towards a positive way.
Tratak Meditation/Purification Practice - Candle Meditation:
In Sanskrit, ‘tratak’='to look' or ‘to stare / gaze’. The steady gazing of an object with both eyes without getting distracted with the surrounding objects is called Trataka.
In Hatha Yoga, apart from asanas and pranayama practices, ‘shatkarmas’ are also included. ‘Shatkarmas’ are purification techniques of the body and the mind to create a safe and clear path for meditation. Trataka is also sometimes referred to as Yogic Gazing in English. The common object that is used for this practice is the candle flame, as it is said to help focus better clearing the mind.
Three-Part Breath (Dirga Pranayama)
Dirga Pranayama is one of the best pranayama for calming the mind and grounding breathing practice before any meditative practice. It helps in focus our attention on the present moment and not be in the past or the future, just the present.
According to Yogic science our breath is directly connected to our mind, when we are anxious our breath is fast and relax its deep and long.
It is with regular practice of this form of yogic breathing that the body and mind become more conscious of making the asana or meditation practice easier and brings stability in your mind.
1. Place one hand on the belly and the other hand on the chest.
2. Exhale completely. It is always good to exhale before starting the practice of any kind of breathing technique. Exhale completely and then inhale, taking air in through both nostrils. Take in the inhaled air, consciously filling it first into the belly, the abdominal area. This is the first of the three parts. It is the lower area where the air is filled first.
3. Without pausing with the inhalation (no jerks), continue to fill with the same flow into the rib cage, the second of the three parts. Expand the rib cage without causing any stress or tightness anywhere.
4. Moving upwards, now in a flow continue and fill the chest, the third of the three parts. Expand the chest while the diaphragm pushes downwards. Extend the collarbone, shoulders and the base of the neck as air is filled in the chest.
5. Fill in the lungs with air completely. Continue to keep your eyes closed and stay here for a few seconds, after a complete inhalation.
6. Now slowly begin to get ready to expel all the air, which is done in the reverse order. First, release the breath from the upper chest, relaxing the shoulders, the collarbone, and the neck. Then, release the breath from the middle, the rib cage while contracting the upper abdominal muscles and finally, release the breath from the belly contracting the entire abdominal muscles while pulling the navel in towards the spine.
7. This completes one round of Dirga Pranayama (Three Part Breath). Practice for 12 rounds.
8. It is with regular practice of this form of yogic breathing that the body and mind become more conscious of making the asana or meditation practice easier.
Ujjayi Pranayama
Ujjayi in Sanskrit means “one who is victorious;” so Ujjayi breath means “victorious breath.” This is because the technique brings a sense of confidence, focus and uplift of energy to the practitioner. It produces heat by activating thyroid gland and improving metabolism.
1. Sit erect, relax your abdomen, and watch the Flow of your breath.
2. Slowly deepen the breath and repeat it several times.
3. As you breathe, gently contract the top of your throat so that you are making a soft, continuous hissing sound like the sound heard in a seashell. Do this on both the
4. Inhalation and exhalation, keeping your mouth closed the whole time.
5. Continue the deep breathing and explore how loud you can make the sound without straining. Focus all attention on the sound.
6. After 12 breaths, you can stop making the sound and feel the stillness that comes after practicing Ujjayi pranayama.
Sitkari
Sitali Pranayama cools the body and is best done after the practice of daily yoga poses, bringing balance in the temperature of the body. As this breathing cools the body temperature, it controls the parasympathetic and somatic nervous system and hence beneficial for those suffering from anxiety related issues. It also helps to reduce the blood pressure in the body
In Sanskrit, ‘Sitkari’ means ‘sipping’ or ‘hissing’. This kind of breathing is a variation of Sitali Pranayama, the difference being that in Sitali we use the tongue. Sitkari Pranayama draws breath through the clenched teeth, cooling the entire mouth, throat and chest.
Steps:
1. Gentle press the teeth as you widen the mouth and rest the tongue behind the teeth. Inhale maximum through this slightly opened mouth. Then slowly exhale closing the mouth and releasing the air from both the nostrils.
2. The smooth flow of breath inwards and the smooth flow of breath outwards should help to relax the nerves and the muscles, giving a deep sense of calmness from within.
3. Practice this pranayama for about 12 rounds and watch the changes happening from within and with every round hold the breath longer to get maximum benefit.
Mind over body is true, in this pandemics difficult times which is affecting all aspects of our life like health and stress related to job, financial crisis and relationship is common in this recession.
About the author -
Senior Yoga Instructor, SARVA
