Introduction

We are indeed living in strange times. While a global pandemic sweeps through our nation and across the world, we all are worried about tomorrow. But being mindful in the present moment can help us cope during an unsettling time. A stressful circumstance like what we are experiencing now can negatively affect the immune system.

Here are few Mindful Yoga Asanas to strengthen your Immunity system apart from the latest guidelines on social distancing, proper hand washing and self-quarantine:

Kati Chakrasana:

The name “Kati Chakrasana” comes from Sanskrit language. On breaking this word, you get ‘kati’, which means “waist”; ‘chakra’ which means “wheel” or “circular rotation”; and ‘asana’, which means “pose” or “posture”.

Simply speaking, Kati chakrasana is a simple standing pose with a spinal twist. In English, it is known as standing spinal twist.

How to do this asana?

Begin in a standing position with your feet apart. Extend your arms in front with the palms facing and thumbs toward the sky. Then twist your body to one side with the arm leading the twist wrapping around the back to rest on the opposite hip. The other arm crosses the chest so the hand rests on the leading shoulder.

Benefits of Kati Chakrasana:

Traditionally, this asana is believed to activate and balance the manipura (solar plexus or navel) chakra because of the twisting of the abdominal region. Opening the manipura chakra is believed to promote transformative power and energy, boost self-esteem, and encourage self-control, confidence, decision-making, and a sense of purpose.

In addition to increasing flexibility, this asana has following additional mental/emotional benefits:

• Releases tension and stress
• Promotes the free-flow of energy
• Calms the mind
• Stimulates the nervous system
• Eases depression

Trikonasana:

The name “Trikonasana” comes from Sanskrit one again. The word ‘trikona’ means “three corners” or “triangle,” and; ‘asana’, which means “pose” or “posture”. In English, it is commonly referred to as triangle pose in English.

How to do this asana?

In this asana, stand with both arms extend and the legs spread apart. Turn one foot at an angle of 90-degree. Bend the upper body toward the lead foot so that one arm reaches toward the ground, but not necessarily touching it, while the other toward the sky.

Benefits of Trikonasana:

Trikonasana is a standing yoga posture that requires strength, balance and flexibility. It is one of the basic poses common to the many styles of yoga.

In addition to a range of physical benefits, Trikonasana is believed to have many benefits:

• It unblocks energy pathways in the body.
• It stimulates the svadisthana chakra. This chakra is the center of creativity, pleasure and enjoyment.

Dhanurasana:

The name “Dhanurasana” comes from Sanskrit language, yet again. On breaking this word, you get ‘dhanu’, which means “bow”; and ‘asana’, which means “pose” or “posture.” Dhanurasana is commonly referred to as bow pose in English.

How to do this asana?

Dhanurasana is a backbend that deeply opens the chest and the front of the body.

To do this, lie flat on the stomach and bend the knees. Then reach your arms back and raise your ankles, so as that the arms reach back to grab the ankles. Arch your back and then lift the thighs off of the floor as the chest pushes forward, bending the body to resemble a bow.

Benefits of Dhanurasana:

In a spiritual practice, dhanurasana stimulates the manipura (solar plexus) chakra, also called the life source chakra, situated just above the navel. Stimulating this chakra increases the digestive fire and activates the flow of prana, or life energy.

Manipura chakra also represents the core Self and is tied to the practitioner’s sense of identity and the ability to be confident and in control.

Setubandasana

Setubandasana is one of the basic backbend poses that prepares one for advanced backbend versions. The term is derived from the Sanskrit ‘setu’, meaning “bridge,” ‘bandha’, meaning “lock,” ‘sarva’, meaning “all,” anga, meaning, “limb,” and asana meaning “pose.” Setubandasana may also be referred to as bridge pose in English.

How to do this asana?

To enter the pose, lie on the back with knees bent and hands and feet on the mat. Lift the lower back off the ground as high as possible and hold for 10 seconds to one minute. To exit the pose, lower the back to the floor.

Benefits of Setubandasana:

This asana is powerful yet simple and can be categorized as a restorative asana. It stimulates the muladhara (root), visuddha (throat) and anahata (heart) chakras. It is thought that the root chakra helps one stay connected; the throat chakra improves one’s communication and expression; and the heart chakra promotes warmth, compassion and healing.

This beginner’s backbend asana not only works at the physical level, but also promotes mental health by:

• Relieving negative emotions
• Relaxing the mind
• Alleviating stress and anxiety
• Promoting inner calm

Natarajasana

Natarajasana is a standing asana that requires balance and concentration. The name comes mmfrom the Sanskrit ‘nata’, meaning “dancer,” ‘raja’, meaning “king,” and ‘asana’, meaning “pose” or “posture.” The common English name for this pose is dancer’s pose (or lord of the dance pose).

How to do this asana?

Begin by standing straight with arms at the sides. Bend the right leg backward with the heel lifted to the right buttock and the knee bent. The right hand reaches back and grasps the outside of the right foot or ankle. Then the right leg moves up as much as possible, pressing the foot or ankle into the right hand. The left arm is stretched forward, parallel to the floor. This asana is held for a couple of breaths and then repeated on the other side.

Benefits of Natarajasana:

Traditionally, Nataraja is the king, or lord, of the dance, which is the cosmic dance of creation, preservation and dissolution. Named after him, Natarajasana teaches one to recognize contrasts. This pose helps the practitioner to be able to witness all of these movements and changes, but remain changeless.

Main benefits of this asana are:

• It improves the balance and focus.
• It strengthens the legs, hips, ankles, and chest, and helps one develop grace.
• It also promotes inner stillness and consciousness of the world changing all around.

Bhujangaasana

The names of this asana drives from Sanskrit word bhujaunga, which means snake or cobra. Its posture has the resemblance to a cobra with its hood raised. In the 19th century, the pose is named sarpasana, which similarly means serpent pose.

How to do this Asana?

Begin in a prone position on your stomach. Bring the legs together with the tops of the feet on the floor Place the hands on opposite sides of the chest and press into the floor, lifting the chest up and forward coming into a backbend. Take the gaze upwards.

Benefits of Bhujangaasana Main

Bhujangasana is one of the few yogasanas, which gives benefits to the entire body from Toes to Head. Bhujangasana has many therapeutic benefits. If you practice Bhujangasana step by step considering its scientific and technical aspects, you can extract many of the unknown benefits of this important yoga pose.

Benefits of this asana are :

• It strengthens the spine.
• It stimulates our abdominal organs.
• This asana helps in relieving in stress and fatigue.
• Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.

Nadi Shodhana Pranayama

Nadi is a Sanskrit word meaning “channel” or “flow” and shodhana means “purification.” Therefore, nadi shodhana is primarily aimed at clearing and purifying the subtle channels of the mind-body organism, while balancing its masculine and feminine aspects.

How to do this Asana?

Nadi Shodhana is practiced as- close the Pingala (right nostril) with right thumb and breathe with Ida (left nostril) and then hold the breath in as long as possible. Now slowly release the breath from the right nostril. Then, breath in with the right nostrils, then hold it in and then gradually leave the air out from the left nostril.

Benefits of Nadi Shodhana Pranayama

Nadi Shodhan Pranayama is a type of Breathing exercise, which has many health as well as physical and spiritual benefits. This pranayama helps in keeping the mind calm while removing the impurities of the body. Let’s know what are the benefits of Nadi Shodhana Pranayama.

Main Benefits of this asana are :

• It infuses the body with oxygen and reduces stress and anxiety.
• It rejuvenates the nervous system.
• It helps to alleviate respiratory allergies that cause hay fever, sneezing, or wheezing.

Brahmari and Kapalbhati

Pranayama is a Sanskrit word which is made up of 2 words “Prana” means “life” and “Ayama” means “expansion”. By doing deep breathing exercises in Yoga we can control our life energy. Through pranayama breathing exercises, we can also control our respiratory process.

How to do this Asana?

This is the simplest form of pranayama breat hing exercise, which can be practiced by the beginners also. In this breathing exercise, we breathe deeply and then leave it. Inhalation and exhalation ratio should be 4: 4 seconds, thus it takes 8 seconds at one round.

Benefits of Brahmari and Kapalbhati

In order to make the heart healthy, to make the lungs healthy, and to get rid of all the mental ailments, practice this pranayama for at least 5 minutes daily. Those who have problems of depression, migraine pain, Parkinson, and paralysis they must do this pranayama. If you want to practice this pranayama more, then do it for a maximum of 10 minutes.

Main Benefits of this asana are:

• It improves the concentration and memory
• It provides relief from a slight headache
• It relieves stress and anxiety and strengthens and improves the voice.
• It lowers blood pressure.