The practice of yoga and meditation has been around this country since the 11th century. However, people around the world have adapted yoga and meditation for the betterment of their physical, mental and spiritual well being in the late 90’s. Scientists have also proven that yoga is not only beneficial for our body but also for our mind. People practicing yoga have seen some miraculous transformations in their bodies.

It becomes essential for us to make yoga and meditation a part of our lifestyle and as we are moving out of this lockdown situation. The first thing we require is to boost our immune system, and yoga and meditation has proven to be effective in this situation.

Here are a few asanas which you all can try for your physical and mental wellness. (preferable in the morning on an empty stomach)

Surya Namaskar (1 time):

Surya Namaskar or Salute to the sun is a yogasana which consists of 12 different asanas. This asana is generally performed early in the morning (during sunrise) to show gratitude towards the sun, the source of life on this earth. This asana is performed to channelize the energy of the sun within your body. The benefits of this asana are:

• Weight loss
• Glowing skin
• Better digestive system
• Ensures regular menstrual cycle
• Helps your body detox
• Battles insomnia and anxiety

Pawanmuktasana (30- 40 seconds):

Pawanmuktasana is a powerful yoga asana which helps in releasing all the gaseous toxins out of our body and boosts your metabolism. The other benefits of this asana are:

• Strengthens the back, arms and leg muscles
• Improves the circulation of blood in the hip area
• Relieves back pain
• Burn fat in the thighs, buttocks, and abdominal area.

Naukasana (30- 40 seconds):

Naukasana or the boat like asana is helpful in burning your belly fat and increasing your metabolism. The other benefits of this asana are:

• Strengthens your abdomen muscles
• Improves the health of all digestive organs
• Regulates the sugar level in the body

Bhastrika Pranayama (1 minute):

We need a better respiratory system to battle with coronavirus. This pranayama technique will not increase your respiratory power but will also give you more energy for your body. The benefits of Bhastrika pranayam are:

• Removes toxins and impurities from the body
• Helps in social wellness and social awareness
• Helps in curing other respiratory problems

Anulom Vilom (2 minutes):

This is not just a breathing exercise but this is a yogic technique to bring balance and harmony in our body. This exercise helps in channelizing the energy throughout your body. The benefits of anulom vilom are:

• Relieves depression, stress, and anxiety for emotional wellbeing
• Improves respiratory system
• Balances the 3 doshas (Vatta, Pitta and Kapha) in our body
• Increases metabolism of our body

Tratak (5 minutes):

Trataka is a method of meditation which involves staring at a single point such as a small object, black dot or candle flame to concentrate the energy at one point. The benefits of Trataka are:

• Strengthens the eye muscle which improves the eyesight
• Improves concentration 
• Effective in improving psychological well being

Here are a few simple yoga asanas and pranayamas which are apt for beginners and are proven to be beneficial for an individual well being. Do try this at your home for definitive results!