The aim of Yoga practice (Sadhana) is to overcome and ensure all kinds of fears and stress (especially in current pandemic) that leads to a sense of freedom in every walk of life with historic health happiness and harmony.
Yoga may have an important role to play in strengthening the immune system thereby reducing spread of infections and fighting against current Pandemic (COVID-19).
World over, people are facing the worst ever pandemic in their living history. Till now, more than 4 lakh people have lost their lives due to COVID-19 infection. India is also one of the worst affected nation. Very little know about COVID-19 virus (novel Coronavirus) is a big challenge in the current world.
In Current Situation reducing Immunity. Why ?
Due to rapid spread and impact on individual's health, WHO declared COVID-19 as a global pandemic. There is increasing fear, stress and anxiety among society due to the mortality and morbidity resulting from current pandemic. Immunity and lifestyle factors are closely interlinked. A big analysis of 300 studies concluded that chronic stressors reduce both cell mediated and humoral immunity of host. That will compromised immune system and we become prone infections. Reducing fear, stress and anxiety through Yoga practices, that may have important role to play in strengthening immune system thereby reducing spread of infections and fight against current situation.
Yoga-based Lifestyle :
Modern lifestyle modification on the concepts of right living from Indian ancient scriptures. According to Yoga principles there are four component of the lifestyle namely -
1. Proper diet (Satvik foods - goodness of food)
2. Habits - Bringing discipline and dedication in one's life.
3. Physical Activity - the practices of physical posture with mindfulness.
4. Emotional Well-being - self-consciousness.
Benefits of Yoga Practices :
According to scientific study, consistently practice of yogic breathing techniques (Pranayam) boost the lung's airflow, air capacity, stamina and efficiency.
Sudarshan Kriya - It is three rhythmic breathing practice, which provide better antioxidant defence and improve Natural Killer (NK) cell counts.
Yoga-based breathing practice improve heart condition.
A recent study on the effect of Yoga in patients with HIV has demonstrated that regular practice of integrated yoga (joint loosening, Sun salutations, breathing practices Pranayam and relaxation techniques) for a month post immunity and psychological health.
Yoga can be beneficial for treatment of pulmonary tuberculosis.
By the various evidence of the Yoga to prevent infection, controlling virulence of the pathogen and improving symptoms in the infected individual.
* Hand-stretch breathing : Interlock your fingers and keep them on your chest. Breathe in stretch the hands out with keeping the finger interlocked, breath-out and come back. Do the same practice again at 135 degree and 180 degrees above the hand repeat is for 10 counts.
* Vibhagiya Pranayama : Deep breathing with awareness on natural respiratory movements of the lower, middle and upper chest. Inhaled deeply for 3 counts, hold the breath for 3 counts. Now, slowly exhale or 3 counts and retain emptiness of breath for three counts. Repeat this cycle for 9 rounds.
* Kapalbhati Kriya (Skull shining breath) : Flapping of abdomen with active exhalation and passive inhalation (those with blocked nose should perform with mouth wide open); 80-120 stroke per minute for 2 minutes followed by gap of 1 minute and repeat the cycle one more.
* Bhastrika breathing (Belows breath) :
Forceful and rapid inhalation and exhalation. It has to be practice for three cycles, each of 20 stroke. One inhalation and exhalation make one stroke. 20 stroke followed by gap of 30 seconds.
* Nadishuddhi (Alternate nostril breathing) : Inhale slowly from left nostril, exhale from right; then inhale from right and exhale from left. This is 1 cycle. Repeat this cycle for 9 rounds.
* Ujjayi Breathing (Victorious breath) : Inhale and exhale deeply while constructing your throat such that a sound of friction of air in the throat region is heard during inhalation as well as exhalation. Try to make exhalation longer than the inhalation. Repeat this for 9 rounds.
* Brahmari (Humming bee breath) : Inhale deeply, keep the mouth closed, gently touch the tip of the tongue to the upper palate and produce humming sound. Try to make exhalation longer than the inhalation. Repeat this for 9 rounds.
* Nadanusandhana : Relaxing the joints and muscles consciously from toes to head with chanting of the sounds AAA (with awareness on abdomen), UUU (awareness on chest and back) and MMM (awareness on head ragion) - 9 rounds each sounds (5 minutes).
* Silence with awareness of the present moment (1 minute).
* Positive resolve in the mind: " I am completed healthy" 9 rounds; (1 minute).
Two Major Benefits of Yoga :
1. Positive impact on general Health and immunity enhancement.
2. Its globally accepted role as a stress buster.
*UNSCO inscribe Yoga in the representative list of Intangible Cultural Heritage of Humanity during the 11th session in Addis Ababa, Ethiopia in December 2016.
*Inclusion of Yoga in National Health Policy 2017.
* Yoga Certification Board : established by Ministry of AYUSH.
References
E-book
Pib
Yojana
World over, people are facing the worst ever pandemic in their living history. Till now, more than 4 lakh people have lost their lives due to COVID-19 infection. India is also one of the worst affected nation. Very little know about COVID-19 virus (novel Coronavirus) is a big challenge in the current world.
In Current Situation reducing Immunity. Why ?
Due to rapid spread and impact on individual's health, WHO declared COVID-19 as a global pandemic. There is increasing fear, stress and anxiety among society due to the mortality and morbidity resulting from current pandemic. Immunity and lifestyle factors are closely interlinked. A big analysis of 300 studies concluded that chronic stressors reduce both cell mediated and humoral immunity of host. That will compromised immune system and we become prone infections. Reducing fear, stress and anxiety through Yoga practices, that may have important role to play in strengthening immune system thereby reducing spread of infections and fight against current situation.
Yoga-based Lifestyle :
Modern lifestyle modification on the concepts of right living from Indian ancient scriptures. According to Yoga principles there are four component of the lifestyle namely -
1. Proper diet (Satvik foods - goodness of food)
2. Habits - Bringing discipline and dedication in one's life.
3. Physical Activity - the practices of physical posture with mindfulness.
4. Emotional Well-being - self-consciousness.
Benefits of Yoga Practices :
According to scientific study, consistently practice of yogic breathing techniques (Pranayam) boost the lung's airflow, air capacity, stamina and efficiency.
Sudarshan Kriya - It is three rhythmic breathing practice, which provide better antioxidant defence and improve Natural Killer (NK) cell counts.
Yoga-based breathing practice improve heart condition.
A recent study on the effect of Yoga in patients with HIV has demonstrated that regular practice of integrated yoga (joint loosening, Sun salutations, breathing practices Pranayam and relaxation techniques) for a month post immunity and psychological health.
Yoga can be beneficial for treatment of pulmonary tuberculosis.
By the various evidence of the Yoga to prevent infection, controlling virulence of the pathogen and improving symptoms in the infected individual.
Application of yoga for stress management and control of Present Pandemic (COVID-19) :
Practicing 30 minute Yoga protocol for stress management during covid-19 pandemic through maintaining respiratory health and improving immunity in following ways -A. Breathing techniques - Sitting Position (Pranayama total ~20 minute session)
* Hand in and out breathing : Breath in and spread your hands wide; breath out and close. Synchronise hand moment with your hand movements. Perform 10 rounds.* Hand-stretch breathing : Interlock your fingers and keep them on your chest. Breathe in stretch the hands out with keeping the finger interlocked, breath-out and come back. Do the same practice again at 135 degree and 180 degrees above the hand repeat is for 10 counts.
* Vibhagiya Pranayama : Deep breathing with awareness on natural respiratory movements of the lower, middle and upper chest. Inhaled deeply for 3 counts, hold the breath for 3 counts. Now, slowly exhale or 3 counts and retain emptiness of breath for three counts. Repeat this cycle for 9 rounds.
* Kapalbhati Kriya (Skull shining breath) : Flapping of abdomen with active exhalation and passive inhalation (those with blocked nose should perform with mouth wide open); 80-120 stroke per minute for 2 minutes followed by gap of 1 minute and repeat the cycle one more.
* Bhastrika breathing (Belows breath) :
Forceful and rapid inhalation and exhalation. It has to be practice for three cycles, each of 20 stroke. One inhalation and exhalation make one stroke. 20 stroke followed by gap of 30 seconds.
* Nadishuddhi (Alternate nostril breathing) : Inhale slowly from left nostril, exhale from right; then inhale from right and exhale from left. This is 1 cycle. Repeat this cycle for 9 rounds.
* Ujjayi Breathing (Victorious breath) : Inhale and exhale deeply while constructing your throat such that a sound of friction of air in the throat region is heard during inhalation as well as exhalation. Try to make exhalation longer than the inhalation. Repeat this for 9 rounds.
* Brahmari (Humming bee breath) : Inhale deeply, keep the mouth closed, gently touch the tip of the tongue to the upper palate and produce humming sound. Try to make exhalation longer than the inhalation. Repeat this for 9 rounds.
B. Relaxation (for ~ 10 minutes) :
* Deep abdominal breathing at the rate of 6 breaths per minute.* Nadanusandhana : Relaxing the joints and muscles consciously from toes to head with chanting of the sounds AAA (with awareness on abdomen), UUU (awareness on chest and back) and MMM (awareness on head ragion) - 9 rounds each sounds (5 minutes).
* Silence with awareness of the present moment (1 minute).
* Positive resolve in the mind: " I am completed healthy" 9 rounds; (1 minute).
Two Major Benefits of Yoga :
1. Positive impact on general Health and immunity enhancement.
2. Its globally accepted role as a stress buster.
Promotion of Yoga :
Yoga Day is a day of solidarity and universal brotherhood.
International Day of yoga has been celebrated annually on 21 June since 2015. The word Yoga derived from Sanskrit word "Yuj" means 'Union' or 'to Yoke' or 'to join'. Yoga means Union between the body and mind to self consciousness. Yoga originate from India.*UNSCO inscribe Yoga in the representative list of Intangible Cultural Heritage of Humanity during the 11th session in Addis Ababa, Ethiopia in December 2016.
*Inclusion of Yoga in National Health Policy 2017.
* Yoga Certification Board : established by Ministry of AYUSH.
How is the Government of India preparing for International Day of Yoga 2020 ?
Due to current crisis situation, Hon'ble Prime minister Narendra Modi announces "My Life My Yoga" Video Blogging contest, a joint efforts by the Ministry of AYUSH and the Indian Council for Cultural Relations (ICCR).
The contest focuses on the transformative impact of Yoga on the life of individuals for the Sixth International Day of Yoga (IDY) on 21st June 2020. The contest has started live on the social media handles of the Ministry of AYUSH since 31 May, 2020.
Due to infectious nature of COVID-19, no mass gathering allow this year. Hence, this year the Ministry is encouraging the people to practice Yoga at their homes, with participation from the entire family.
The contest will support participation via the social media platforms of Facebook, Twitter and Instagram. Video contest will be open to participants from all countries.
Three Categories of Participants :
1. Youth - aged under 18
2. Adults - above 18 years
3. Yoga professionals
Seperate contest for male and female.
This contest is open to all participants across the world. To enter into the contest of participants are required to upload a 3 minute duration video of 3 Yogic practices (Kriya, Asana, Pranayama, bandha or Mudra).
Winner Prize -
For
1st : Rs. 1 lakh
2nd : Rs. 50 K
3rd : Rs. 25 K
For details guideline of participation can be found on the Yoga portal of Ministry of AYUSH.
Common Yoga Protocol (CYP) Session Telecast on Television :
The Ministry of AYUSH jointly with Prasar Bharati (DD Bharati) is organising a daily telecast of the Common Yoga Protocol from the 11th of June 2020. The CYP session will be telecasted daily in the morning from 8 a.m. to 8:30 a.m. The session will be also available on the social media handles of the Ministry. The session will be half an hour.
Objectives of the CYP Session :
* Audio-video of professional Yoga Gurus and experts reach to the masses through television and social media.
* People will be ready for active participation in International Day of Yoga 2020.
* Yoga for fight against current pandemic.
* Benefiting to every individuals without institutional mass gathering of Yoga practices.
* Do Yoga at Home with family.
Yoga Quotes :
" The Art of Living and Science of Well-being"
"My Life My Yoga" ~ by PM Modi
"Inhale the Future, exhale the past"
"Letting go it is hardest asasna"
References
E-book
Pib
Yojana
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