8 Yoga Poses to Help Body, Mind, and Sleep During the Lockdown

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8 Yoga Poses to Help Body, Mind, and Sleep During the Lockdown

8 Yoga Poses to Help Body, Mind, and Sleep During the Lockdown – Life in Covid 19 brought a whole struggles. Juggling work meetings at home with cooking, cleaning and catching up on gossip is exhausting.

As gyms are ordered to stay closed, even in the midst of solitary confinement, most dedicated workaholics have turned to yoga. Yoga has long been the talk of the town – celebrity B-town to the PM of India, the practice of yoga is a routine part of everyone. You will benefits yoga routine.

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Yoga asanas, pranayama coupled with, can improve flexibility, strengthen bones, improve balance, and to further enhance the body immunity. Not only that, regular practice can also help reduce stress and other mental disorders. And the best part – you do not even need fancy equipment or training session held in the practice of yoga.

8 Yoga Poses to Help Body, Mind, and Sleep During the Lockdown

Now we are not trying to blame you, but how you agree? For all three episodes, you must do a yoga pose. Since you’re already dressed in your most comfortable pajamas, just take a mat or towel to start. Here are 8 Yoga poses to help body, mind, and sleep during the lockdown.

1 Surya Namaskar (Sun Salutation)

Surya Namaskar

Surya Namaskar is a strong sequence of 12 yoga poses that activate about 14 muscle groups in the body. It is proven to be an effective method for weight management. The practice of surya namaskar regularly also helps to keep the sugar level in the blood in the control and reduces the risk of heart disease.


  • Maintains cardiovascular health
  • Stimulates the nervous system
  • Stretches and tones the muscles
  • Strengthens the immune system
  • Improves cognitive function
  • Relaxes the mind

How to do it:

Surya Namaskar is a routine 12-step beginning with his hands before his chest in a prayer position and then raising both arms in a burst upward, moving gracefully down to a forward bend, followed by inhalation and entering a half standing to lean forward.

The next step is to enter the installation of boards and regularly lower down pushup. Now, pushing the fingers on carpet loop dog laying up which is followed by the dog laying down to go back to the installation opening. A single round of Surya Namaskar is incomplete unless the same poses are repeated in the opposite direction.

Best time to practice

Early morning on an empty stomach.

2 Anulom Vilom

Anulom Vilom

Anulom Vilom is an alternating breathing technique. The regular practice not only helps to improve lung capacity, but also regulates the flow of energy through the nostrils. It restores the balance between the two hemispheres of the brain. It can be practiced anywhere, including your workstation at one time.


  • Balances the nervous system.
  • Relieves headaches.
  • Detoxifies the body.
  • Improves lung capacity.
  • Reduces stress, anxiety, and depression.
  • Recommended for those with respiratory issues like asthma and allergies.

How to do it:

Anulom Vilom based on breathing in and out of alternate nostrils. Start with your eyes closed. Exhale from the left nostril only by closing the right nostril with the thumb finger. Block left nostril with the ring finger and the left nostril inhale and exhale of the right nostril. Now inhale from the right nostril, closing the left nostril and exhale through the left. This completes one round. Repeat for at least 5 to 10 minutes.

Best time to practice

Although the best time to practice is early in the morning, before breakfast, it can be done at any time of the day.

3 Uttanasana (Standing forward fold)


Uttanasana is a stretch before standing relaxation. It is part of the routine Surya Namaskar, but can be practiced independently too. This yoga pose helps to calm the mind by bringing the right head below the heart. The posture stabilizes the heart and brain.


  • Tightens the hips, hamstrings, and calves.
  • Strengthens the thighs and knees.
  • Improves flexibility of the spine.
  • Reduces stress, anxiety, depression, and fatigue.
  • Relieves tension in the spine, neck, and back.
  • Activates the muscles of the abdomen.

How to do it:

Get up on your feet and breathe deeply. Now gently bend your knees and bend forward as you exhale pull in the chest to thighs. Relax the head, neck and shoulders completely and allow the arm to pivot to the side.

Best time to practice

Early morning, as part of Surya Namaskar

4 Viparita Karani (Legs-up-the-wall pose)

Viparita Karani

Viparita Karani is considered both an asana and a mudra in hatha yoga. It is common for beginners to argue with a wall or two blankets. Practicing Viparita Karani not only pumps blood into the body, but also calms the nervous system.


  • Regulates the flow of blood.
  • Relieves menstrual cramps.
  • Reduces swelling in the ankles and varicose veins.
  • Improves digestion.

How to do it:

As its name suggests, lie on the back and raise the two legs with the support of a wall. Place a pillow under the head or a rolled blanket under the hips for added support. Hold the pose for 5-10 minutes before bed and breathe deeply.

Best time to practice:

Just before bedtime

5 Virabhadrasana II (Warrior 2 pose)

Virabhadrasana II

Since the beginning of lockdown, standing yoga postures have served as an effective alternative to walking or jogging. Virabhadrasana II is one of those standing yoga poses that improves strength, stability and concentration, like a warrior.

Maintained for five breaths or more, the muscles tighten, which stimulates the bone. Virabhadrasana II is also a development test, patience and self-control.


  • Stretches the hips and shoulders.
  • Opens up the chest.
  • Builds stamina and improves concentration.
  • Stimulates the abdominal muscles.
  • Relieves backaches.
  • Enhances circulation and deep respiration.

How to do it:

Start with your feet. Taking a back off step with the right leg and place parallel to the edge of the mat. Turn your toes in, align the left heel with the arch inside the right foot. Bending the left knee such that it rests on the ankle.

Lengthen the torso and spread both arms at shoulder level. Hold the pose for 5-10 breaths. Repeat on the opposite side. This asana should be done on both sides.

Best time to practice

Early morning to set the tone for the day.

6 Anjaneyasana (Crescent Moon Pose)


Anjaneyasana is also known as a low lunge or monkey flick as it stretches the hips and gluteal muscles to improve balance and improve concentration. Since Anjaneyasana is an asana folding of lunging in the modern yoga, it can sometimes be included in Surya Namaskar as part of its variation.


  • Stretches the hips, muscles around the knee and arms.
  • Opens up the lungs and chest.
  • Tightens the calves, hamstrings, and shoulders.
  • Engages the core muscles in the abdomen.
  • Improves balance and stability.

How to do it

Step back with the back of the left leg and place your knee. Push the pelvis and raise his arms above his head. The curve of the upper back of the body to form an arch (like the half-moon). This asana should be done on both sides.

Best time to practice

Early morning on an empty stomach.

7 Tadasana (Mountain Pose)

Tadasana (Mountain Pose)

Tadasana or Mountain Pose is also known Samasthiti. It is one of the foundations of laying peak. Samasthiti restores the natural posture of the body and is ideal for those with low back muscles. It is also recommended for people with long hours of sitting to correct their posture.


  • Improves balance and increases flexibility.
  • Tones the muscles of the hips and abdomen.
  • Regulates respiration.
  • Boosts metabolism and digestion.

How to do it:

Stand with the feet together and back straight. Interlock the palms and lift the arms while inhaling. Look up and gently drop the head back. Hold the pose for 5-10 seconds and repeat at least two times.

Best time to practice

Can be practiced at any time of the day

8 Balasana (Child’s pose)


Balasana or Child’s Pose is a resting kneeling asana in yoga. Balasana is used to recharge the mental, physical, or emotional states during the practice.


  • Mildly engages the hips, thighs, and ankles.
  • Calms the nervous system.
  • Relieves stress and reduces fatigue.
  • Relieves back and neck pain.

How to do it:

Kneel on the floor and sit on the heels. Exhale and bend down with the head-on floor in front of your knees. Spread out the hands on the floor next to the torso. Hold the posture for 15-30 seconds and repeat three times.

Best time to practice

Just before bedtime.


The uncertainty and unpredictability associated coronavirus can feed an unpleasant train and scary thoughts. The control of this mental overload is not an easy task – and so it is essential to take a break.

The benefits of yoga are widely known and accepted, especially for stimulating both mood and immunity. Yoga asanas relieve tension in the body, while pranayama helps to take control of the endless thoughts. Fit Glamor provides an easy way to include yoga and mediation in your daily routine.

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