Pranayama to avoid Covid-19

Introduction- Coronavirus being the disease of the respiratory system severely damages the lung tissue, leading to breathlessness and mucus formation. Performing breathing exercises before, after and post-covid can clear the air passage and increase lung capacity. ​

Kapalbhati Pranayama :-
The word Kapalbhati is made up of two words – Kapal means skull and bhati mean shining. The breathing exercise generates heat in the body which helps to remove the toxins and waste matters. It improves the metabolic rate and enhances the function of the liver and kidney.

How to do Kapal Bharti :-
Sit comfortably with your spine erect. Place your hands on the knees with palms open to the sky. Take a deep breath in.
As you exhale, pull your navel back towards the spine. Do as much as you comfortably can. You may keep your right hand on the stomach to feel the abdominal muscles contract.
As you relax the navel and abdomen, the breath flows into your lungs automatically. Take 20 such breaths to complete one round of Kapal Bharti. After completing the round, relax with your eyes closed and observe the sensations in your body. Do two more rounds of Kapal Bharti.

Moorchha Pranayama :-
The word Moorchha means “fainting”. Therefore this type of breathing exercise is also known as “swooning” or “fainting” breath.

How To Do The Moorchha pranayama:-
Sit comfortably in a meditative position. It is best to sit on the floor or on a cushion with your legs crosses, but you can also sit upright in a chair if that is more comfortable. Make sure the spine is straight.
Bring your attention to your 6th Chakra, known as the ajna chakra or third-eye center, located in the center of your forehead. You may wish to envision a ball of light or a sensation of lightness moving into your forehead, between your eyes.
Take a few moments before you begin your pranayama practice to breathe easily and naturally. Use this time to center your awareness, and tune into the feeling of your intuitive mind, while beginning to observe any conscious thoughts that pass through.

To begin the moorchha technique, Inhale a long, steady breath through the mouth, continuing to inhale for at least 5 seconds.
At the top of your breath, form Jalandhara Bandha, which is a chin lock. While holding the breath in, move your chin down slightly to angle towards your chest. Do not force your chin all the way to your chest, but move it slightly lower, about 1-2 inches, so that your neck angles down slightly as well.
Hold this position for at least 5 seconds.
Release the bandha by lifting your head and chin to its normal position, with a straight neck. Exhale slowly and fully.
Repeat the process for as long as is comfortable for you.

Bhastrika Pranayama :-
This pranayama is done in 3 ways. First, breathe in 5 seconds and exhale in 5 seconds. The second method is to breathe in two and a half seconds and release in two and a half seconds. Third, breathe fast and exhale fast. Do this pranayama continuously for 5 minutes. Performing this pranayama daily is considered good for hypertension, asthma, heart disease, TB, tumors, BP, liver cirrhosis, sinus and lung problems

Anulom Vilom :-
First, sit comfortably and close your eyes. Keep in mind that in this posture your spine should be straight. Now keep the left hand in the knowledge pose on the left knee. After this, put the smallest finger of the right hand on the left nostril and your thumb on the right nostril. After this, fold the index finger and middle finger together. Now take a breath through the left nostril and close it with the smallest finger. Immediately remove the thumb from the right nostril and exhale. Now breathe through the right nostril and close it with the thumb. Exhale from the left nostril. Do the same at least 5 times.
By doing this asana, all skin-related problems remain at bay. Also, it helps purifying the lungs and makes them stronger It also regulates the proper flow of blood in the body and helps to keep the digestive system healthy.

Ujjayi Pranayama :-
Take a deep breath and try to hold it in for as long as you can. After this, close the right nostril and exhale from the left nostril. By doing this asana, you will be able to keep your lungs healthy and the oxygen level in control. Along with this, the mind remains calm.

Nadi Shuddhi Pranayama :-
This pranayama is also like anulom -vilom but you can hold the breath for a little while in this asana. Then exhale the air from the right nostril and inhale with the left nostril. This leads to a more amount of oxygen inside the body.

Dr. Priyanka Kawat (PT), Assistant Professor, Department of Physiotherapy, Career Point University, Kota

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