The world is shattered and still dealing with novel corona virus
As known, it is highly communicable and lowers our immunity rapidly, making it a complex disease to treat and contain. Acknowledging this situation, we have accepted social distancing and staying indoors as our new normal.
Man being a social animal, we are habitual of moving out of the house, all around the world. But lately, we all are quarantined and this staying indoors somewhere impacts our physical and mental health. While counting the demerits of this pandemic- restricted movements, decrease in Vitamin D3 levels due to less exposure to sunlight, constant slouching in front of the screens, pressure of multitasking both, home and work fronts are a few to name. All this eventually increase our blood cortisol levels, lower the immunity, and reduces our cardiorespiratory health. To be précised, it affects the QUALITY OF LIFE.
As they say extraordinary situations call for extraordinary solutions, this is where yoga knocks in.
Yoga is a way of life that helps us to focus on ourselves. Yoga has been broadly divided into 8 limbs each having its efficacy that helps us to find the ultimate Kaivalya i.e. liberation. As a chronic pain specialist I am listing down few Yoga techniques which help us to move better, eat well, sleep restful and be mindful and calm in this stressful situation. But mind you, it’s just a drop of the yogic ocean.
- These are the movement component. They maintain and improve the posture at rest and during activities.
- Bring more fluidity in our daily activities and stimulate the visceral organs directly.
- Helps to focus on the alignment and breathing, leading to strengthen the neuro-endocrine system and improve our immunity.
- Setubandhaasana,, Dhanurasana, matysyasana, Goumukhasana, Vakrasasana, Adhomukha and Urdha mukha svanasana, Tadaasana, Ustrasanaand Trikonasana are a few you can add to your daily practice. But if you are new to yoga you must start under the guidance of certified guru as each of them should be modified to your present health status . The same would apply for other practices listed in this blog below
- Regular practice improves lung functions and innate immunity.
- Anuloma viloma with an equal breath count in inhalation, holding and exhalation is a good practice to start with. Begin with a count of 3. Slowly you can move to the recommended count of 1:2:2.
- They are great cleansers for the body.
- The removal of malas helps in improving our health and immunity.
- Jala netiis a good kriya to clean the nasal tract. It can be done twice a week along with anuloma viloma. There are quite a few more, but as said, they must be done under supervision.
- When stressed, we throw our eating habits far away. We either eat too much, too little, too sugary, too much fat, and too fast or eat quite irregular. As they say, ‘Annam Brahma’, which means food is God and which is true indeed. Eating freshly cooked, wholesome and locally grown foods is optimal.
- You can add immunity boosting ingredients like turmeric, ginger, tulsi and pepper to your food.
- Mitahar suggests needful and moderate eating. It helps in complete digestion and absorption of the food.
- Keeping calm during meal times relaxes our digestive tract and prepares it for the coming food. Food then nourishes not only our body but even our soul.
MINDFULLNESS AND MEDITATION
- These are the most effective but under used antidepressant and stress managers.
- Research has shown that 10 minutes of a daily meditation practice increases the cortical thickness and helps us to remain rational and logical.
- It also strengthens the concept of self in the brain and increases the restorative sleep quality.
- Mind has been known to be a monkey, so controlling it would require years of rigorous practice and may not be a cup of tea for all. Small steps in the form of guided meditation, belly breathing to a count, Shavasana and body observation, the practice of tratak or just observing the feel of the breath at the tip of the nose are great steps to start.
- Saying any prayer aloud helps to focus the brain on its words and the sounds generated.
- Calming alpha waves are generated.
Remember that we all are together in this time of chaos. Thus, seeking balance in this mixed-up life is what we should strive to achieve.
SAMATVAM, we are well when we are in balance.
Dr. ANJANAA SUBRAMANIAN
MPT (Sports), Dyed, DAc,NASM – CES, NESTA-SNS
Dr Anjanaa is a Physiotherapist specializing in Musculoskeletal Medicine. She has over 10 years of experience in the field of Rehabilitative medicine. She is the founder of RECOVER PHYSIOTHERAPY a chronic pain specialty center in Bangalore and has been managing it for the past 7 years. She earned her masters from SAIMS Indore. She is a certified Yoga Therapist from Kaivalyadhama Institute of Yoga and Research, Lonavala. She is a National Academy of Sports Medicine specialized Corrective Exercise Specialist. She is also a National Exercise Trainers Association certified Sports Nutrition Specialist. Over the course of her career she has managed varied conditions from chronic pain syndromes to fitness needs of her patients. She is passionate about helping people manage and treat chronic pain through non pharmacological and holistic methods.