Staying at home, isolation, social distancing: In times of Corona, you can quickly become lonely and sad. These yoga and meditation tips will help you in these tough times.
At the moment, the coronavirus determines everyday life. And the social isolation that goes with it. Even if public life is slowly going again, it is still essential to stay at home and keep your distance. As a result, you will often feel stressed, restless, scared.
We want to give you a few effective means of countering this. While it may seem strange to you to engage in yoga or meditation in moments of restlessness and fear, they can surely help you.
Why are yoga and meditation essential in times of Covid-19?
Of course, you can’t defeat viruses with any relaxation techniques. But the fear of them and of what they might trigger. The psychologist Lea Falk says: “Yoga and meditation are excellent techniques for finding and maintaining calm.”
How can I do yoga and meditation at home alone?
Everything is possible. Pranayama (breathing exercise), asanas (yoga practice on the mat), and meditation are the perfect self-care package for days in isolation.
What meditation and yoga exercises can I do at home?
1st breathing exercise: Pranayama
Start your yoga practice with pranayama, such as Nadi Shodhana, alternating breathing. This breathing exercise is wonderfully calming. It balances your yin and yang energy and helps you to concentrate and gain clarity.
It is best to sit cross-legged or in a chair on a small pillow so that your hips are above your knees, and your back is long. Your left-hand lies on the knee, the right hand in Vishnu Mudra: the index and middle fingers lie on the thumb’s ball while the other fingers remain extended.
From now on, breathe in and out deeply and slowly through your nose: First, close your right nostril with your thumb and breathe in through your left. Then close only the left nostril with the ring finger and exhale through the right one. Now you breathe in on the right. Close the right nostril and exhale through the left. This is one round, repeat 5 rounds.
2. Yoga flow: the asanas
Next up is the yoga exercises. Even if you are an absolute beginner: you don’t need a lot of time, and the practice is perfect for practicing at home. You stay physically and mentally active and get your Prana (life energy) going, while your mind can calm down despite all the restlessness out there.
Tadasana Twist: Start standing with your feet hip-wide and stretch your arms in a T-shape at shoulder height. Exhaling turns as much to the right as possible, the gaze optionally goes over the right hand. Hold for 3 breaths and come back to the front with an inhalation. Repeat on the left.
Uttanasna: Inhaling, bring your arms straight over your head. Bring your shoulders down away from your ears and bend back in a slight backbend. As you exhale, bend forward over your hips with your back and arms straight. The hands lie flat next to the feet, and the head hangs relaxed, the knees can now be bent.
Then slowly roll yourself up again, your arms go over your head again, your gaze at your thumbs. Repeat the whole thing in the flow of breathing for 5 laps in a row and then come to a stand again, arms on the right and left of the body.
Low Lunge: Start with your feet hip-width apart and put your right foot a leg length back with all toes pointing forward. Put your back knee on the mat, the front knee is above the ankle, and both hips are parallel to the front.
Half Moon: Lie on your back and extend your arms above your head. Now walk to the right with your heels and hands. Both hips are on the mat, and you can feel the stretch on your body’s entire left side. Hold for 3-5 minutes and repeat on the other side.
3. Meditation: training for the mind
After the asana practice, the body and mind are well prepared for meditation. After Shavasana, come back to the upright seat from the beginning of the session, put the backs of your hands on your knees and close your eyes. In Zen meditation, you first focus on breathing: Consciously notice how you breathe in and out.
After about 1 minute, you can start counting. Count from 1 to 10, one counter with each inhalation and exhalation. When you reach 10, you start all over again. If your mind drifts along the way, just start over. Be honest with yourself here, without any pressure, of course. It’s exciting what you will discover about yourself. It is your meditation practice that is allowed to grow slowly. Start with 5 minutes a day and increase the duration by 5 minutes or more each week.
Yoga and meditation are useful aids in relaxation in the phase of contact blocking. With these tips, the whole corona madness and isolation can no longer harm you.