The breath is our greatest inner resource, and breathing skilfully can support immune and respiratory health. Breathwork, or pranayama, is a key component of Yoga therapy.” Covid affects our breathing, making it difficult to breathe comfortably. Our breathing becomes shallow, increases fatigue and breathlessness. Breathing is quite often negatively affected by this disease, and techniques of Yoga practice that incorporate asana, pranayama and meditation are well suited to assist with Covid recovery. Studies agree that Yoga can be used as complementary support for those at risk, already suffering from, or in a recovery stage of Covid.
Yoga can assist in decreasing general inflammation in our bodies which is a key factor behind Covid’s wide-ranging effects on the body. Regular Yoga practice may well boost immunity. If you are not yet aware of the yoga practice, the easiest way to learn is through online yoga teacher training courses. Covid’s effects on the lungs, as well as inflammation, can affect the proper operation of the alveoli. (Alveoli are tiny balloon-shaped structures and are the smallest passageway in the respiratory system that enables the exchange of oxygen and carbon dioxide.)
Key Points for Covid Recovery
- Breathe through the nose
- Initially breathing will be uncomfortable
- Be comfortable in everything that you do
- Do not exert yourself, be gentle
- Approach this recovery step by step
- Try practicing as much as you can, whenever you can
- A phased and slow approach after Covid-19 is best
- Remember that regaining your pre – Covid-19 fitness levels may take some time
Diaphragmatic Breathing to Support Covid Recovery
Breathing
Method: Sit with your back against the wall and also let the back of the head gently touch the wall. Ensure that the wall is not cold. Now place one hand on the belly and the other hand on the chest. On deep inhalation feel the stomach expanding forward, to the sides, and the back. Most of the expansion however will be forward. Inhale gently, smoothly, slowly, and deeply through the nose into the abdomen. As you inhale feel the hand on the belly move outwards as the stomach expands. The hand on the chest should be as still as possible. Now hold your breath in for about 2 – 5 seconds or as long as it is comfortable.
Exhale slowly, gently and smoothly through pursed lips and notice the abdominal contracts inward. Here again, the hand on the chest remains still. Try and keep the inhalation and exhalation as regular as possible. Repeat this cycle of inhalation through the nose and exhalation through pursed lips for between 5 – 10 breath cycles. One cycle is a set of inhalation and exhalation. If you can comfortably exceed the above recommendation, then please do so. Remember there should be no strain on your part. As you progress or as your energy levels increase, combine the breath with gentle arm movements like; as you inhale slowly and gently raise both your arms above your head, and on exhalation bring them down again.
Asanas that may assist in Covid Recovery
Locust Pose (Salabhasana)
Method: Lie belly down with your arms alongside your body, preferably on a Yoga mat. This pose stimulates the internal organs and may assist to oxygenate the smallest passageways in the respiratory system.
This asana helps those who have been bedridden for a long period of time, several days or weeks. Lie face down with both the hands alongside the thighs and the chin on the floor. Feet shoulder-width apart with toes flat on the floor. Breathe in lifting the top of the body off the floor. Exhale as you come back to the floor. Try and repeat between 3 – 5 times or however many times as comfortably possible.
Vishnu Couch Pose (Anantasana)
This asana has similar benefits as the Locust Pose.
Method: To get into the asana, lie on the left side of the body. Lift the head and place it on the left palm and bend the right knee and cross it over the left knee with the right ankle alongside the left knee.
The right hand is placed on the right side of the body going up the right thigh. The fingers can be in Gyan (chin) mudra. Remain in this position for 3 – 5 breaths or as long as you comfortably can, and then change to the other side.
Cat – Cow (Marjaryasana Bitilasana)
This asana is very helpful to reignite the efficiency and harmony that existed between the breath and movement prior to Covid. The
stretches in this asana are both spinal extension and flexion that could have become tight due to inactivity and lack of physical exercise due to the illness. This asana also activates the intercostal muscles which are muscles that assist in breathing. The core muscles which assist with diaphragmatic breathing are also toned.
Method: Go on all fours with the palm of your hands under your shoulders and the knees under the hips. Inhale then exhale, as you exhale draw your abdomen towards the spine, pull your tail bone towards you, arch the back towards the ceiling and tuck your chin towards the chest. Toes to be flat on the floor. This is the Cat pose.
Now as you inhale, arch the back, open the chest, push the belly button towards the floor, and look up. This is the Cow pose. Repeat 3 – 5 times or however many times as it is comfortable.
Staff Pose (Dandasana)
Method: Sit on your mat with legs in front, with the upper body at 90 degrees to your legs and the hands alongside the body, with palms flat on the floor. This engages our core muscles for a correct posture.
Sitting at 90 degrees in this pose may be difficult due to tight hamstrings, so sit against a wall with the entire back and head against the wall, and press your legs onto the floor. Stay here for as long as you comfortably can with normal diaphragmatic breathing.
CONCLUSION
Remember to exercise with complete care, be extremely gentle and take a step-by-step approach.
The road to recovery from Covid is a long one and one should be gentle and taken on a step by step approach. Advice and recommendations presented here are in no way intended as a substitute for professional health care and one should in fact consult with your medical practitioner before undertaking any complementary support.
One should always consult their doctor or health care provider before proceeding with any complementary assistance, more especially if they have any medical concerns. Meditation techniques may also assist in decreasing the long-lasting effects of Covid. Due to the increased inflammatory process associated with Covid, Yoga therapy, especially a practice that includes asana, breathing and meditation is able to assist with Covid recovery.
Remember, we cannot force others to change their behaviour, neither can we wear a mask or wash their hands for them. However, we can step up our own self-care for the good of all. In our search for a cure, it will be useful to take guidance and inspiration from cultures across the globe and share their age-old philosophies.
As David Newman says; “Stay strong and keep your faith alive.”
Compiled by: Ashwin Haripersad
References:
International Association for Yoga Therapy
Ingrid Yang
Laurie Hyland Robertson
Robin Rothenberg
Kate Aitken
