Yoga for COVID

4 yoga exercises to strengthen your immune system during covid

The Covid-19 global pandemic crisis has upturned our lives. Though social distancing and staying at home are absolutely necessary to control the spread of the virus, lack of human contact, loss of lives, long working hours, and various other challenges have resulted in increased stress and anxiety among people.

To overcome mental exhaustion more and more people are turning to yoga for the covid-19 pandemic to cope with stress in a healthy way.
Along with mental well-being, several medical practitioners and experts have suggested that people with minor Covid-19 symptoms under isolation at home can benefit from doing yoga asanas and breathing techniques with caution.

Since the virus attacks the lungs directly, it is critical to strengthen the respiratory system. Hence yoga practice is also advised to people who have recovered from covid.
Yoga for Covid practice involves breathing, beginner-level yoga asanas, and meditation to create mental calmness, which is of utmost importance in the rehabilitation process.

Check out these 4 Yoga exercises for the Covid-19 pandemic that helps boost your immune system and improves mental well-being

1) Anulom Vilom Pranayama


1. Sit comfortably with your shoulders relaxed and your spine erect.
2. Place your left hand on your left knee with palms facing up or in Chin Mudra (thumb and index finger gently touching at the tips).
3. Place the right index and middle fingers between the brows, the ring and little fingers on the left nostril, and the thumb on the right nostril.
4. Breathe out gently through the left nostril while pressing your thumb against the right nostril.
5. Inhale deeply through the left nostril, gently press the left nostril with the ring and little fingers. After lifting the right thumb from the right nostril, exhale through the right nostril.
6. Next, inhale through your right nostril and exhale through your left. You’ve finished one round of Anulom Vilom pranayama now. Continue to breathe in and out through alternate nostrils.
7. Complete 9 rounds by breathing through both nostrils alternately. Remember to breathe in through the same nostril you exhaled from after each exhalation. Close your eyes and continue to take long, deep, smooth breaths without exerting any force or effort.


This breathing technique has numerous benefits, including improving your immune system, memory, respiratory and cardiovascular health, and blood pressure regulation. This Yoga asana for Covid also aids in sleep and stress reduction.

2) Kapalbhati


1. Sit with your spine straight in a comfortable position. Place your palms facing the sky on your knees. Take a deep breath and slowly exhale.
2. Pull your navel back towards your spine as you exhale. Do as much as you can comfortably. You can feel the abdominal muscles contract by placing your right hand on the stomach.
3. The breath flows into your lungs automatically as you relax your navel and abdomen.
4. To complete one round of Kapal Bhati, take 20 such breaths.
5. Relax with your eyes closed after completing the round and pay attention to the sensations in your body.
6. Repeat it for two more rounds.


Kapalbhati improves the function of lung capacity. It helps to clear mucus from the airways and relieves congestion. It aids in the reduction of bloating, weight loss, and stimulates the abdominal organs, giving you a flat, toned stomach

3) Matsyasana


1. Lie down flat on your back. Your feet are together, and your hands are relaxed next to your body.
2. Place your hands beneath your hips, palms down. Close the distance between your elbows.
3. Lift the head and chest as you take a deep breath in.
4. Lower the head backward and touch the top of the head to the floor while keeping the chest elevated.
5. Hold the pose for as long as you comfortably can, taking gentle, long breaths in and out. Relax in the posture with every exhalation.
6. Now lift the head up, lowering the chest and head to the floor. Bring the hands back along the sides of the body. Relax.


This exercise has several advantages. Stretching the chest, abs, hip flexors, and neck, and also stimulating two key body areas. The first is the throat chakra, which is associated with communication and self-expression, and the second is the crown chakra, which is associated with wisdom and knowledge and is located at the top of your head.

4) Vrikshasana


1. Starting with an alert posture—standing tall and straight with arms by your sides—concentrate on a point in front of you.
2. Exhale and raise the right leg, placing the foot on the inner side of the left thigh, with the heel touching the perineum.
3. Inhale, raise your arms and join your palms in the namaskar mudra.
4. Maintain the final position for 3-10 breaths while remaining conscious of your body.
5. Exhale and lower the arms. Return the right leg to the starting position.
6. Repeat on the other side. Exhale, lift the left leg up, and place the foot on the inner side of the right thigh.


This yoga for Covid helps to bring your mind and body into harmony. It strengthens your legs and is a great hip opener because it helps your body establish pelvic stability and strengthens your hips and legs’ bones.

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