Health and Fitness

Yoga during COVID-19 Pandemic

3 Mins read

No doubt, today the world is not the same as we used to see it. COVID-19 pandemic has certainly touched every single individual’s life on the Earth. Movement restrictions, work from home, social distancing & home quarantine are now trending things, which of course, is neither easy nor normal as compared to the lifestyle we used to live. Many studies have indicated that in these tough times the rise in fear, depression, and anxiety in people has been observed as compared to pre-covid-19 days. The lack of physical movement and psychological sufferings of the people need to be addressed effectively.


Yoga has never been more relevant than in today’s difficult time. many benefits of doing regularly yoga. Yoga promotes physical as well as mental fitness. Through Asana to Pranayama, yoga connects the body with the soul. Yoga not only reduces your anxiety and relaxes your mind but also increases your immunity to fight against COVID-19 and Curing depression through yoga.

Following are some pranayama and asana which you must do in this COVID-19 pandemic situation:

Deep Breathing:

  • Sit comfortably with a straight back in yogi posture or sukhasan.
  • Take a slow deep breath in as much as you can comfortably through your nose.
  • Hold for 2-3 sec then exhale slowly through your nose.
  • Repeat 10-12 times in one round.

Kapalbharti Pranayama:

  • Sit comfortably with a straight back in yogi posture or sukhasan.
  • While exhaling through your nose, pull your stomach & abdomen inside towards your back with little jerk.
  • Breathe in through your nose normally while relaxing your stomach and abdomen.
  • Repeat at least 20-25 times in one round.
  • Try to do at least 2-3 rounds.

AnulomVilom Pranayama:

  • Sit comfortably with a straight back in yogi posture or sukhasan.
  • Block the right nostril with your right thumb. Take a deep breath slowly from your left nostril.
  • Now, block your left nostril with the help of fingers of the same hand and exhale slowly from your right nostril.
  • Keep the left nostril blocked and inhale slowly from the right nostril.
  • Now, block your right nostril with your thumb again.
  • Start the cycle again and repeat this at least 20-25 times in one round. (you can change your hand if needed.)
  • Try to do at least 2-3 rounds.

Bhramari Pranayama:

  • Sit comfortably with a straight back in yogi posture or sukhasan.
  • Hand positions:
  • Block your ears (hole) with your thumbs.
  • Place your index fingers on the forehead above your eyebrows.
  • Place your middle & ring fingers over your closed eyes such that the tips of your fingers gently press the corners of your eyes near the nose.
  • Take a deep slowly breathe through your nose.
  • Now, exhale completely while making humming sound (with mouth closed).
  • Repeat this process 10-12 times.
  • Now when you are done, slowly remove your fingers and rub your palms together then apply on your closed eyes and open your eyes slowly.


  • Stand straight on a leveled ground with a small gap between your feet.
  • Raise your hands up & straight and fingers interlocking together.
  • Now, while inhaling slowly and deeply through your nose, slowly raise your heels by coming on your toes.
  • Stretch your full body up, from feet to your fingers. Don’t overdo it. Hold your breath.
  • Try to be in this position for some time by maintaining the balance.
  • Now come to the original position while exhaling through your nose.
  • Repeat this process 5-7 times.


  • Sit in Vajrasana i.e. sit on backward folded legs with back straight.
  • Make fists with thumbs inside and put the fists at the naval area.
  • Inhale deeply and slowly.
  • While slowly exhaling, bend slowly. Try to touch your chest to your thigh. Always see in the front with an open eye.
  • Hold the position for few seconds.
  • Now, come back to the original position slowly with inhale.
  • Repeat the process 5-7 times.


  • Lie down on the leveled ground on your stomach and relax all muscles.
  • Place your hands such that palms are placed on the floor beside your chest.
  • Now, slowly take a deep breath while lifting your upper body upwards such that an arch is formed.
  • Hold your breath for a few seconds. Keep your eyes open. Feel the stretch in the body and pressure on the stomach.
  • Now, slowly come down while exhaling.
  • Repeat 5-6 times.

Amid these bleak times around the world, when all are suffering, it is very important to have a healthy mind and body. Channel your mind with goodness and positivity. Do yoga regularly and stay fit.

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