As of June 8th, a total of 7 million confirmed cases of coronavirus has been recorded. The epidemic situation is becoming more serious when thousands of people continue protesting anti-racists across the United States and spreading worldwide. As an Asian, one of the top racist targets when the outbreak happened, I wanted to express my opinion that I always wanted all races in the world equal. Protest to fight racism is exceptionally right. But with the increasingly complex disease situation, I recommend you to ensure good health, wear a mask when going to protest, and avoid close contact with other people. You should also take a Covid-19 test after the end of the protest. It is all for the safety of yourself, your family, and the people you love.
One of the ways to increase resistance against Covid-19 is to practice Yoga at home. However, it would help if you always remembered that Yoga does not help you cure Covid-19 when you are infected, it only helps your body to secrete immune system against the disease. Today, I will show you 7 Yoga Poses you can practice at home against Covid-19.
Before practicing, you need to prepare:
· A Yoga Mat
· A playlist of relaxing music
1. Bridge pose
Bridge posture requires tension in the back. Therefore, when taken regularly, it will improve the function of the thyroid gland because this position helps release thyroxin hormone. Besides, this posture will help reduce back pain and flexibility of your spine. When you have a strong backbone, it is suitable for the nervous system and, thus, helps you to be stronger physically and mentally.
How to do it:
· Lie on your back with your knees folded
· The soles of the feet are on the floor; arms stretched out at both sides.
· Use the force of your feet and work your whole body up, lifting yourself off the floor, until the hips are fully stretched, tightening the glutes.
· Slowly lower and repeat
2. Downward Dog Pose
This posture aims to increase the strength of your abdominal muscles, working on your arms and legs. When doing this pose, your body's entire weight will put on your hands to help strengthen your arms.
It becomes a golden medicine for people suffering from headaches or insomnia. Besides, Downward Dog Pose will help you reduce stress, depression, symptoms of headache, insomnia, fatigue, also improved markedly.
How to do it:
· Kneel on both legs and hands, knees extended as hip.
· Inhale, apply even force to your hand, press the floor and lift your knees off the floor.
· Lift your hips up and down, working up and down to stretch your spine.
· Exhale as you begin to straighten your leg as much as possible, heel facing the floor.
· Lift the shoulders so that the joints are beyond us, making the shoulder blades flat. Turn your arms down to the floor, keeping your hips facing the center.
· Continue to breathe in and out evenly. Hold the pose for 1 to 3 minutes.
3. Straight-leg donkey kick pose
Donkey kick is one of the favorite moves for those who want to increase butt size. This pose is to increase your gluteus maximus. It also stimulates your muscular and shoulder muscles because your body must be stable while your legs are raised.
How to do it:
· Knees should be at hip level, hands under shoulders, neck, and neutral spine.
· Start lifting your right leg, keep your knees bent, feet flat and hips hip.
· Press your feet directly onto the ceiling and squeeze at the top. Make sure your pelvis and hip work towards the ground.
· Repeat the above action.
4. Bird Dog
In Yoga, Bird Dog is an exercise that helps to reduce belly fat, increase the flexibility of the lower back, and increase the health of the buttocks, legs, hands.
How to do it:
· Start with your hands and feet on the ground.
· Raise your right arm and left leg, putting weight on your other leg and arm.
· Slowly raise your left leg back and raise your right hand forward, hold it straight for a few seconds, then switch sides.
5. Side-Lying Hip Abduction
Hip muscles play an especially significant role in most daily activities and activities, so you need to increase the 'fitness' for this area. This pose is especially necessary for those who often sit all day.
How to do it:
· Lie down on the floor on your one side
· Bend your elbows against the carpet, so that the angles are perpendicular to your forearms and legs stretched out, overlapping.
· Lift and hold for 5 seconds, then lower to the mat.
· Perform ten times and then switch sides.
6. Forearm Plank Pose
Forearm plank poses help strengthen the whole body, tones the abdominal muscles, shoulders, arms, chest, and legs. This pose also helps you focuses the mind and relieve stress.
How to do it:
· Press your hands onto the floor, firm the forearms towards.
· The human body forms a straight line, from head to toe.
· Make sure your hips and lower back are not exposed to the bar.
· Hold this pose for 30-60 seconds.
7. Bicycle Crunch
The bicycle crunch is a fantastic way to activate your upper and lateral abdominal muscles. This pose will help you burn the abdominal fat effectively because it requires you to use your abdominal muscles. It also helps the joints of the leg, vertebrae, and spine to be more flexible. Besides, this pose also works to regulate breathing, weight loss and helps the body leaner and more toned, and increase your height.
How to do it:
· Lie on a bed or practice mat
· Hold your head with your hands up, so that your chin almost touches the breast
· Bring both legs to the abdomen and hold in a high position.
· Do the same as you pedaling a bicycle.
Work cited:
"George Floyd: Thousands Protest against Racism in Washington DC." BBC News, BBC, 7 June 2020, www.bbc.com/news/world-us-canada-52951093.
"Realtime Monitoring Wuhan Coronavirus - By Kompa Group." Realtime Monitoring Wuhan Coronavirus - By Kompa Group, corona.kompa.ai/.
Editors, YJ. "Bridge Pose." Yoga Journal, August 28th, 2007, www.yogajournal.com/poses/bridge-pose.
Editors, YJ. "Downward-Facing Dog." Yoga Journal, August 28th, 2007, www.yogajournal.com/poses/downward-facing-dog.
Thomason, Kristine. "The Butt-Sculpting Move That Will Literally Kick Your Ass." Women's Health, Women's Health, April 12th, 2019, www.womenshealthmag.com/fitness/a27115760/donkey-kicks/#:~:text=Donkey kicks are great forstable while your leg lifts.
May, Susi. "Bird Dog Is the Simplest Core Exercise Everyone Should Be Doing." POPSUGAR Fitness, November 2nd, 2019, www.popsugar.com/fitness/How-Do-Bird-Dog-Exercise-Your-Back-40441615.
"Forearm Plank / Phalakasana Forearm Variation: Ekhart Yoga." Forearm Plank / Phalakasana Forearm Variation | Ekhart Yoga, www.ekhartyoga.com/resources/yoga-poses/forearm-plank.
Quinn, Elizabeth. "Target Your Abs and Obliques With the Bicycle Crunch." Verywell Fit, Verywell Fit, March 4th. 2020, www.verywellfit.com/bicycle-crunch-exercise-3120058.
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