The Covid-19 pandemic has wreaked havoc in many lives. Since the Coronavirus started its spread, we have heard so much about keeping up immunity and staying healthy to avoid catching the virus. However, this is just as important during recovery. Inflamed lungs and airways are common symptoms that make breathing difficult and can present with mild, moderate, or severe COVID-19. 

While getting a doctor’s consultation and medications is of utmost importance, Yoga is an effective tool you can practice to overcome the virus and build up immunity once again. 

Benefits of Practicing Yoga for Covid-19 Recovery 

Yoga decreases inflammation

‍Yoga decreases inflammation in general. Many practices like Ujjayi pranayama (Oceans breathing) and Nadi Shodhana (Alternate nostril breathing) can reduce this inflammation. 

Yoga improves lung health

Many breathing practices and yoga postures can strengthen the respiratory system, improving lung health. Lungs are more affected during covid and getting the strength back may take time, even after the disease has been cured. 

Increased oxygen supply

‍During covid, one often finds it hard to breathe normally. Oxygen levels reduce, impacting supply to the brain as well. Yogic practices are beneficial in improving oxygen levels, releasing blockages and in teaching you to breathe easier after the infection has left your body. 

Better stress management

Stress is an underlying cause and effect of all illnesses. Very often you might feel stressed and anxious if you are covid positive, and even during your recovery journey. Yoga Nidra, relaxing breathwork, gentle asanas and meditation can help balance your nervous system and keep you relaxed, and take care of your mental health. 

How should yoga be practiced during Covid recovery 

This is an important time to listen to your body and only do what feels like. Slow, gentle movements, deep and conscious breaths are important. Even if you can only practice for 20-minutes, or don’t have the energy to get on your mat and want to practice from your bed - it’s perfectly fine. Focus must be on healing and providing your body with optimum energy. Even if your asana alignments are not 100% right or you are doing easy, beginner variations, it will still have a positive impact and help your body recover. 

Yoga for covid recovery 

Studies have shown yoga plays a tremendous role in post COVID-19 recovery, which reduces psychological stress and may have an important role to play in strengthening the immune system thereby reducing spread of infections and preventing complications. Consistent practice of yogic breathing techniques (pranayama) increases the lung's airflow, air capacity, stamina and efficiency. Yoga could also be helpful in improving respiratory capacity along with breathing exercises, thus the overall effect of yoga training toward improved pulmonary function in patients with chronic obstructive pulmonary disease. It has, thus been concluded, asanas, (postures) and pranayama (breathing patterns) is an effective method of exercise for post COVID rehabilitation.

Yoga postures for covid recovery 

When recovering from covid, make sure to practice in a slow, gentle manner. Do not force yourself to do something that does not feel right. Yoga asanas that help you relax more, release stress and tension from the body and open up the chest and lungs as well as boost immunity are helpful. Here are a few such postures: 

Seated spinal twist or Vakrasana

‍Practice the simple seated spinal twist, Vakrasana. This will open up the chest, helping you breathe better. It will also stretch tight muscles of the lower and upper back, as well as shoulders. Try to take slow, deep breaths in the posture. 

Cobbler’s pose or Baddha konasana

‍The cobbler's pose will also open up the chest and lungs. Ensure you keep the back straight. It stretches and releases tightness in the hips and groin, as well as strengthens the back muscles. 

Cobra pose or Bhujangasana

Bhujangasana is a backbend and a wonderful chest opener. It pushes out the shoulders and upper back, allowing you to breathe better. The arch in the lower back also helps relieve tight muscles and strengthen the spinal nerves. 

Child’s pose or Balasana

‍Child’s pose is one of the best restorative poses which relaxes the body and mind. It relieves stress, balances the nervous system and activates the parasympathetic nervous system. Resting in the child's pose for a few minutes will immediately induce a relaxed state of mind. 

Corpse pose or Shavasana

‍This is also a wonderful restorative asana which completely relaxes the body and mind. If you don’t have the energy to do anything else, simply lay still on your back. 

Breathing exercises for covid recovery

Pranayama or breathwork improves respiration, blood flow and lung efficiency, removes toxins, releases stress and induces slower, mindful breathing. This greatly improves immunity. A few such helpful practices are: 

Alternate Nostril Breathing or Nadi Shodhana

This practice releases toxins, relieves stress and balances the body. It also increases the resistance of the respiratory tract, and allergies to dust, dirt, etc. 

Humming Bee or Brahmari

Brahmari induces a very relaxed state of mind. This sound created is extremely soothing. It relieves stress and tension, as well as heaviness. It also improves oxygen supply. Even 8-10 rounds of this practice is very impactful. 

Oceans breathing or Ujjayi

‍This breathing exercise has a tranquilizing effect on the mind and body. It strengthens the lungs and diaphragm. It also relaxes toxins and improves oxygen supply. 

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Cleansing practices or Kriyas 

Frontal lobe cleansing or Kapal Bhati

‍This removes blockages from the sinuses, heart and lungs. It also reduces stress levels, improves blood circulation and oxygen levels. 

Neti Kriya

‍Neti Kriya is the most beneficial cleansing practice that boosts immunity. Neti is the process of cleansing the nasal passage. Neti promotes drainage of the sinuses, preventing stasis of mucus and keeping them clean and functional. Regular practice of neti maintains healthy secretory and drainage mechanisms of the entire ear, nose and throat area. 

Yoga Nidra & meditation 

In the initial days if you feel like you don't have the energy for asanas, simply lay down and practice yoga nidra. This will release stress and keep the mind and body balanced, calm and centered. This helps keep immunity strong and improves recovery. Meditation also has a profound impact on our mind and body. It reduces cortisol levels and calms the mind, leading to lower stress levels. It increases focus, balance and calmness. 

Concluding thoughts

The covid infection can be a disturbing time, especially if the effect is severe or moderate. Don’t worry or panic, try to stay calm and relaxed. Join Shvasa's online live yoga classes for covid recovery as you will meet others also who are in the process of recovering. Take this time to rest and reset as your system comes back to normal.