New Delhi | Jagran Lifestyle Desk: The country has just been through a severe COVID-19 wave and almost every household has been brushed by the deadly virus. As a result, many people in a lot of families are going through post-COVID-19 recovery mode. As per studies, after COVID-19 effects can be chronic too, weakness, lethargy and more can be the symptoms which can exhaust your body after you have recovered from COVID-19. Therefore, to help with the recovery via yoga, experts suggest asanas that can work wonders in building immunity, relaxing the body and mind, leading to faster healing. 

Take a look at 3 such yoga poses which will help you strengthen your body, mind and soul 

Staff pose

This one is an easy-to-do asana and comes with many health benefits. It helps in stretching your shoulders and chest, it also strengthens the back muscles and even improves your posture.

How to perform

  • Sit on the floor with your legs extended in the front. Keep the back straight, you may sit on a blanket or a cushion to keep the pelvis slightly raised. 
  • To ensure perfect alignment of the upper body, you can sit against a wall. The sacrum and the shoulder blades should touch the wall, but lower back and the back of the head must not.
  • Sit on the front of the sitting bones so that the pubis and tailbone are equidistant from the floor. Firm the thighs, press them down against the floor, without hardening the belly, and flex your ankles and feet.
  • Visualise your spine as the "staff" -- the vertical core of your torso rooted in the ground, hold the pose for a minute or two.

Cat and Cow pose

This yoga pose is a combo of the Cat pose (Marjaryasana) and Cow pose (Bitilasana) which gently stretch your body and warm-up it up to relieve stress. This asana also massages the spine and stomach organs.

How to perform

  • Start on your hands and knees with your wrists directly under your shoulders, and knees under the hips. Look down at the mat.
  • Move into Cow pose by inhaling and drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling. Broaden your shoulder blades.
  • Move into Cat pose by exhaling, and draw your belly to your spine and pull your back toward the ceiling, just like a cat stretches its back.
  • Release the crown of your head toward the floor, don't let the chin drop. Inhale, come back to Cow pose, then exhale as you return to Cat pose. Repeat 5-20 times.

Butterfly pose

Butterfly asana helps in stretching your inner thighs, groin and knees, and improves flexibility. This post also removes fatigue from your body which is caused by long hours of standing and walking.

How to perform

  • Sit with your spine erect and legs extended in the front. Bend your knees and bring your feet towards the pelvis. Let the soles of your feet touch each other.
  • Hold your feet tightly with your hands, you could also place them under the feet for support. Try to bring the heels as close to the pelvis as possible. Take a deep breath in.
  • Breathe out, and press the thighs and knees downward gently towards the floor.
  • Start flapping both the thighs up and down like the wings of a butterfly. Starting slowly, gradually increase the speed. Keep breathing normally throughout. Flap as fast as you comfortably can. Slow down and then stop.
  • Take a deep breath in, then exhale and bend forward, keeping the chin up and spine erect. Press your elbows on the thighs, pushing them towards the floor. 
  • Feel the stretch in the inner thighs. Breathe long and slow, relaxing the muscles. Take a deep breath in and bring the torso up. Exhale and gently release.

(Disclaimer: The article is purely informative based on the researches and several studies. English Jagran does not independently vouch for this report. Prior consultation with a doctor is advisable before COVID-19 vaccination.)

With inputs from IANS.

Posted By: Sanyukta Baijal