Other health: seven benefits of yoga that serve to counter the effects of the pandemic on body and mind

In 2015, the United Nations General Assembly decided to proclaim June 21 International Yoga Day, in order to raise awareness of the benefits of this ancestral discipline born in India, especially in the current context of pandemic, where those who practice it have experienced notable changes in their body and mind.

The term “yoga” comes from Sanskrit and means union: the union of body and mind. This is achieved through body postures and breathing management in order to calm anxiety and achieve a state of meditation. A series of leaders in the discipline have expressed the benefits of the practice of yoga, without being indifferent to the overall framework conferred by the coronavirus.

1) stop thinking about the pandemic

John Witt, a prestigious yoga teacher recognized in Asia for his dynamic yoga classes and who now devotes himself to therapeutic mode in New York, said in a report released by the United Nations that during the time this discipline is practiced, let the person think about the pandemic, whether for 5, 20 or 60 minutes.

“During this period, the pandemic is not thought of, it is not discussed with a family member or loneliness is felt; you feel connected. This can be done via a video on YouTube or by receiving direct instructions via a digital platform. It is a positive distraction, very pleasant and restorative in nature. We have to think that stress is like a trash can and that we empty it, then we can face it again, because it is inevitable because we will have it every day when we wake up ”, Witt assured.

“In the current context, yoga supports the physical condition of people who, in general, move less due to the limitation of activities outside the home and, above all, it serves as an instrument to maintain mental balance,” explained the teacher, stress the importance of learning to meditate.

2) “coronasomnia”

People cannot sleep because the pandemic is making them nervous, anxious and stressful: debts are piling up, families are staying at home longer, social gatherings have been suspended, bad news abounds and routines have been affected. .

But the clock is relentless at night, for its ticking continues and sleep shines with its absence. It is important to know that the impact of insomnia, lasting over time, causes health problems and affects the quality of life. During the isolation of the pandemic, Scientific studies have revealed that many people have lost track of days, weeks and hours. In addition, poor or insufficient rest weakens the immune system.

Yoga is a good ally against insomniabecause it activates the parasympathetic system, which is responsible for lowering stress levels in the body. Stretching correctly before bed helps relax muscle groups.

Deep but slow breathing acts as a powerful relaxer when you rest your head on the pillow and helps relieve muscle tension, which often prevents us from falling asleep. In addition, Proper oxygenation makes the mind clear and allows you to disconnect from the anxiety and uncertainty that we live with on a daily basis due to the pandemic.

For those who have never practiced breathing exercises, Yoga masters recommend inhaling, holding your breath for four seconds, and exhaling for six seconds. Like that, at least ten times. In this way, the tensions of the day are relieved, the body relaxes and the mind is released.

Finally, relaxations or guided visualizations are the perfect ally of breathing exercises. If you are inexperienced, you can try an app or a YouTube video and follow the very simple but effective instructions when it comes to ending insomnia the natural way.

3) healthy eating habits

John Witt assures us that yoga generates healthy eating habits, since those who practice it start to eat better. Exactly, good digestion helps to better deal with adverse events.

Food is known to influence the functioning of the mind and body. It is found in the oldest texts of the Hindu tradition, such as the Hatha Yoga Pradipika and the Baghabad Ghita. The ideal meal plan focuses on eat those foods which can nourish body and mind, which provide balance in mood, focus, clarity and balance.

The yogic diet is lacto-vegetarian. For this reason, milk, cheese and yogurt – all skimmed – are the only foods of animal origin consumed, as they are low in fat and high in carbohydrates. Vegetables and fruits, legumes, cereals, nuts and dairy products should be consumed daily, avoiding those of processed origin and favoring organic or ecological products, fresh and ripe. Ideally, vegetables and fruits should be eaten raw or just cooked so that they retain all of their nutrients.

Finally, yoga teachers recommend three simple rules for proper nutrition: fill only half of the stomach with food, a quarter with water, and leave the remaining quarter free. Point is never be full.

4) Less stress

John Witt says that “yoga makes us more malleable mentally and physically to cope with the stress of the pandemic “. He ensures that this context is ideal for experiencing all the benefits of this discipline, even for those who have never practiced it.

“It’s a great time to start. Yoga must be practiced: I am convinced that it must be done right now. I can’t imagine today without doing yoga: I would feel heartbroken, confused and not knowing what to do. For it, I practice at least 20 minutes a day to feel balanced. The best thing is that age or ability doesn’t matter – we can all find a style of yoga to help us get through this moment, ”Witt told the United Nations.

For its part, the Mayo Clinic reinforces this idea and ensures that, in various studies, it has been shown that yoga can help reduce stress and anxiety. It has the ability to improve mood and overall sense of well-being, but it can also control symptoms of depression and anxiety that arise from difficult situations.

5) improve breathing

“By practicing deep breathing, we mechanically introduce greater amounts of oxygen, which counteracts the overworked work of the heart and – by helping this vital organ – automatically reduces the pumping of blood to the muscles and the body relaxes. Conscious breathing, deep breathing“Added yoga teacher John Witt.” It’s something easy that we do every day, but most people don’t do it right because they are using the chest instead of the diaphragm. When we do well, more oxygen enters the body and we feel more relaxed ”. He said.

“Doubling the time it takes to exhale at any time is a great way to relax. Counting very simply, for example to three and then backwards, reduces stress and the feeling of being overwhelmed.. You can choose any yoga pose you like, or any breathing technique and do it at different times of the day: two minutes now, and five minutes later, ”said the professional.

6) Greater responsibility for one’s own space, collective space and an increased capacity for resilience

The pandemic context makes us more responsible for our space and this helps in a collective environment as we are more aware of what we are doing. In this direction, John Witt points out that “the best thing about yoga is that it teaches us to take responsibility for our actions. and makes us more resistant”.

Resilience, or courage, is a person’s ability to adapt to adverse situations with positive results. One of the most important characteristics of resilient people is that they accept reality as it is, without maximizing or minimizing its problems or concerns. That is to say, resilient people view reality objectively and do not incur victimization.

The capacity for resilience can be trained and has innumerable advantages such as reducing mood disorders, living more satisfied with the present, knowing how to cope with any type of situation that arises, suffering less from mood disorders or depression and help others to have a positive attitude towards life, despite the circumstances.

7) Improve immunity

Ayurveda is the name of traditional and alternative medicine from India – which emerged 5,000 years ago – the goal of which is the unification of body, mind and spirit. Thus disease and health are the result of the confluence of three main aspects of existence or doshas.

The word Ayurveda comes from the Sanskrit roots “ayuh” or “life”, and “vidya” or “to know”. Ayurveda Prema Health Foundation Director Dr Jorge Berra says it is a traditional Indian medical system recognized by the World Health Organization (WHO). Faced with diseases, has a holistic approach to body-mind balance, opt for natural food-based treatments, as well as the rational and scientific use of local medicinal plants.

To improve immunity, Berra recommends Consume tea prepared with basil, cinnamon, black pepper, dried ginger and raisins once or twice a day. In addition, it is very beneficial to take “golden milk” once or twice a day, a preparation made with half a teaspoon of turmeric powder dissolved in 150 ml of hot milk.

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