In these difficult times, when more than 4,132,430 positive cases have been registered, with 281,064 deaths ( 10th May 2020 stats ) , people all around the world are stressed out with fear, uncertainty, and anticipation. These feelings can cause damage to our health and may weaken our immunity.
That’s why we are here with our Naturopathy & Yoga Specialist Dr. Manish Sharma and with our Certified yoga teacher & Award-winning author Stephanie Spence, who will guide you on how to kill germs, alleviate stress, increase your immunity and be healthy in this era of coronavirus with yoga and ayurvedic remedies.
According to both of our experts, breathing techniques & practices are very essential in these vulnerable times.
The Easy Breathing Technique
Stephanie Spence says ”
In vulnerable times often we quit our breathing exercises. Some people aren’t even aware of when they do.
The practice of focused attention on our breath works wonders, but is there a way to be more effective than this? Yes, there is and it’s simple.
Focus on your exhale, Below is an easy technique. Try it:
Sit comfortably with your eyes either open or closed. On your inhale, expand your belly, then your diaphragm following with your upper chest.
On your exhale, let the breath go first from the upper chest, then the ribcage, following with your belly.
Count to four inhaling and four exhalings to begin. When you feel comfortable, extend you exhale to five counts.
If/when you feel like it, maybe even the next time you try it, you can extend you exhale even more. “
With adding more, Dr. Manish Sharma recommended the following specific Kriyas, Pranayamas and Mudras which can help you further with your immune system:-
This is the recommended Kriya for the prevention of the Virus.
Sit in any comfortable Asana, such as vajrasana, siddhasana, padmasana or sukhasana & keep your spine erect to perform the following kriya:-
Method: Continuously Inhale and exhale deep breaths for few times while sitting in the above-shown posture. The key is passive inhalation and forcible exhalation.
Benefit: It clears the toxins from the head, neck and chest region and thus increases the body heat. One can do it for 2-5 minutes with an empty stomach.
Contra-Indications: It increases blood pressure and pulse rate, hence, people with High B.P can do it moderately under the guidance of a Yoga Expert.
I would suggest to perform the following Pranayamas, by again sitting in any comfortable asana you like, such as vajrasana, siddhasana, padmasana or sukhasana & keep your spine erect to perform the following pranayamas:-
Method: Inhale through both nostrils and exhale forcibly, moving the belly in the style of bellows, do it continuously for a few times.
The difference between Kapalbhati & bhastrika is that, Kapalbhati involves a quick, short, forced exhalation (process of breathing out) using abdominal (belly) muscles followed by automatic passive inhalation (process of breathing in), whereas bhastrika involves active chest inhalations and exhalations by forced, rapid, deep breathing.
Benefit: It clears all the toxins from the stomach region and creates a lot of heat. One can do it for 2-5 minutes with an empty stomach.
Contra-Indications: It increases blood pressure and pulse rate, hence, persons with High B.P should do it moderately under the guidance of a Yoga Expert . People suffering from Hernia related problems should avoid this.
Method: Inhale through the right nostril and steadily exhale through the left.
Benefit: It increases the overall body heat and kills germs. One can do it for 2-5 minutes with an empty stomach.
Contra-Indications for this pranayama is similar to those of Kapalbhati Kriya
Pranayam to Alleviate Anxiety:
21 rounds of Deep Breathing
9 rounds of Nadi shuddhi Pranayam
9 rounds of Bhramari
Keep your spine erect and perfrom the following Mudras for better health:-
Method: Put the ring finger on the center of your palm, and then cover it with your thumb as shown in the above picture. Keep the other fingers straight with the palms facing upwards.
Benefit: It increases the overall body heat and eliminates germs. One can do it for 15-45 minutes per day in two or three sittings.
Also see:- 13 Proven Yoga Benefits you need to know
Method: Join the tips of the little finger and the ring finger with the tip of your thumb as shown in the above picture and keep the other fingers straight with palms facing upwards.
Benefit: It increases the vitality and resistance of the body. One can do it for 15-45 minutes per day in two or three sittings.
How to Further Strengthen Your Immune System?
Our expert Stephanie suggests the following food items to increase your immunity.
She says “
- Taking probiotics daily allows your immune system to spend its energy in fighting viruses and infection instead of fighting off what our intestinal bacteria cannot.
- Get plenty of oxygen, which helps support your immune system. In addition to the above breathing exercises, try laying in an inverted position with your head down and feet up for 10 minutes every day.
- Take your vitamins! Vitamin C truly does help fight off viruses, along with other vitamins such as selenium, magnesium and zinc. Stay within the average daily requirement amounts for supplements and choose vitamin-rich foods. “
Ayurvedic Tips by Dr.Manish
1. Daily Sun Bath for 30 minutes
2. Use Ginger, Garlic, Turmeric and black pepper in your curries.
3. Make a decoction of Tulsi, turmeric, and ginger and drink it with a spoon of honey in the early morning.
Other Basic Precautions
- Wear Mask
- Wash your hands multiple times a day
- Practice social distancing
- Work from home
- Don’t shake your hands instead say “namaste” while greeting
- Use Sanitizer ( If not available use alcoholic spirit )
I hope this certified information will help you gain immunity in this devasting era.
The good news is that about 80,000 people are now recovered according to worldometer.com
With Yoga exercises which is also recommended by Harvard Medical School to cope with coronavirus, we can together fight off & control the situation.
Please share this verified information with your friends and family members.
Also see:- How to get relaxed in 4 minutes with Child’s Pose?
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About Dr. Manish Sharma
He is an experienced naturopathic doctor & yoga teacher, have done traditional Chinese medicine program from the Shanghai University of Traditional Chinese Medicine and have received his Bachelor’s degree in Naturopathy & Yogic Sciences from S-VYASA University.
About Stephanie Spence
She is an Award Winning Author, achieved Nautilus Book Awards for her book ” Yoga Wisdom: Warrior Tales Inspiring You On & Off Your Mat “. She is also a Certified Yoga teacher from Yoga Alliance and along with her writting skills, she also speaks Publicly on Health & Fitness Topics.
About Her Renowned Yoga Book
The inspiration for my book, Yoga Wisdom: Warrior Tales Inspiring You On And Off Your Mat (available on Amazon) came when I made a life-changing decision to radically reclaim and recalibrate a life that I could thrive in.
Yoga Wisdom is about yoga, but it’s also about the pursuit of freedom. Freedom from abuse, PTSD, trauma and self-doubt. It’s the story of my attempt to find and USE my own voice in the face of some pretty formidable obstacles.
From the outside, I seemed to be living a charmed life. I was the CEO of Spence Communications, where I published numerous magazines, and during my stint as a journalist I got to interview big names like Oprah and the Dalai Lama.
I had it goin’ on. Money. Connections. Influence. And a seemingly great family life. But despite the shiny exterior, my inner life was crumbling under the pressure of a terribly unstable and abusive home life.
My story is fascinating because I am VERY curious about the process of discovering and cultivating “voice.” My voice “seemed” so strong and self-possessed in my career and external world, but at home and in my inner life I was mostly terrified. Mostly mute. Mostly lost. No calm. No peace.
My story is wild … I go from private jet setting vacations into serious rehab, and then into to a One-Flew-Over-the-Coocoo’s-Nest-style “treatment center,” and finally, the reader gets to ride shotgun with me on my cross country RV trip, as I interviewed some of yoga’s living legends.
What’s important for you about my book is that my struggle is universal: We are all on a path to liberation, to freedom.
We are all trying to escape the things that trap us in small lives of quiet desperation. We are all trying to escape the trap of “what will people think if I do the thing I know I need to do?”
When we are really honest with ourselves we must be clear that our lives are all that really belong to us. ” Accountability is empowering”.
Be Well, Namaste !
Buy her book by clicking here.