Very important and effective restorative postures in this CoVid – pandemic ( any viralinfection)are Supta virasana, Supta Baddhakonasan and setu bandhasana with support of bolster , pillows and blankets.These are very safe and most beneficial Postures, whatever your state of health is one must bring this in regular routine.
You can do these poses on the bed also with proper position of bolster , pillows and blanket etc and the way you lie down into the pose and be in it and watch within.
Remember to continue following key COVID Appropriate Behaviours like wearing of mask, maintaining hand sanitization and physical distance (or 6 feet or Do Gaj).
Precautions are must as prevention is always better.
Setu Bandhasana –
Procedure –
Sit on the edge of bolster or pillows. Both knees raised with the feet on the ground.
Slowly from hips towards head, touching each vertebra in the bolster/pillow lie down on the bolster/pillows.
Bring both the shoulders at the edge of pillows/bolster and roll your shoulders backward and towards ground.
This helps to expand the ribcage thus stretching the muscles around.
This helps to expand the lungs for ventilation/ breathing. So the inhalation and exhalation is smooth. This gives a helping hand to our autonomous nervous system.
Here , opening the chest is more important not dropping the chest towards the ground.
Take a blanket below your neck and head . Bring Chin towards the Chest.
In this pose pressure of abdominal organs and diaphragm on the heart is less. So the functioning of the heart is much better.
As the posture is inclined and chest is expanded i.e – ve pressure is created hence it is possible to achieve better venous drainage and the blood supply towards the brain is more.
The person suffering from high blood pressure, heart problems is relaxed physically and mentally.
Anchor your heel on the ground, slowly keep pushing the heel away , to pull hips towards heel or from the hip keep pushing your heel away so the whole back will get pulled towards heel. So you will extend your back towards the heel.Keeping the toes facing the ceiling.
Do not squeeze your hips towards the sacrum and shoulder blades towards your spine.
Rest the hands on the ground at the sides of the pillows palm facing towards the ceiling.
Try to form the uniform curvature of the back of the torso on the pillows without any compression.
Be in this pose 15 to 30 mins. Prolonged period of waiting in this restorative pose gives physiological benefits whatever your state of health is.
Benefits:
This is a relaxing and important posture that removes Physical and mental stress . In this the frontal side is lifted upward i.e. towards chin and back side is pushed downward i.e. Towards heels.
This sliding flow of movement with support of pillows removes physical tiredness and causes the mind to be fresh and tranquil.
While performing this posture, it Is very important to release tension from the body. Observe where you are holding i.e compression. Try to release it Physically.
Try to bring your attention completely on the breathing process ( do not force your breathing).This diverts oneself from the external world to the internal world.Also for sometime the person forgets about his problems and a sense of well being is achieved.
This posture stabilizes the body hence stabilizes the mind.
Blood circulation in the abdominal as well as in the thoracic cavity is more. With the increase in spaces within, blood supply to all organs within is more (brain, heart, lungs, liver, kidneys and all the glands )..
The pressure of abdominal organs and diaphragm on the heart is less. So the functioning of the heart and digestive organs is much better.
The person suffering from BP, heart problems and diabetes is relaxed physically and mentally with adequate blood supply to all the organs including brain.
Swati Joshi #swatijoshiyogatherapist #swatijoshi
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#suction #pranshakti #cardiorespiratory #reproductivehealth #setubandhasana
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