The path to successful recovery from covid-19 is built by a number of prescribed medications, therapies, and mind-boosting activities. Although we have already introduced you to some simple yoga asanas that allow for a healthier respiratory system, with this feature the focus is on a satisfactory recovery from covid-19.

We spoke to renowned yoga teacher and expert Ira Triverdi, founder of YOG LOVE, the fastest growing virtual studio and community in India with students from 13 countries practicing yoga. “You have to take care of your mental and physical health to get back a common life. Pranayamas and yoga asanas can be extremely beneficial for this purpose,” says Trivedi. Here are some yoga techniques that the expert breaks down for you.

Recovering from Covid-19: Renowned yoga expert guides us through easy asanas for quick recovery

1. Seated spinal twist / Parivrtta Sukhasana

This asana is a great way to increase flexibility in the back and spine. It relieves tension in the back, neck and shoulders while stretching the chest and massaging the internal organs. It also stimulates detoxification, especially after long hours of medical procedures and medical lessons. The seated spine twist can be performed on a bed, chair, or rug.

How to do:

Seated Spinal Twist_Parivrtta Sukhasana

  • Sit in a single cross-legged position or on a chair.
  • Inhale and lift the left arm
  • Exhale, place the left hand on the right knee and the right hand on the hip to support it
  • Inhale and come back to the center forward.
  • Repeat on the other side.

2. The Rock / Pawanmuktasana

This practice inflicts a light massage on the back and spine. It is necessary to activate the spine, if for a long time, you have been bedridden. This asana allows for better blood circulation and can be performed either on a mat or on the bed.

How to do:

The Rock_Pawanmuktasana

  • Lie on your back and take both knees close to your chest.
  • Place the palms on the knees and slowly rock from side to side, massaging the sides of the body.
  • Keep rocking gently and focus on stabilizing the breath.

3. Breath Bhrahmari / buzzing bee

Buzzing Bee Breath or Bhramari Pranayama is a great way to relax the eyes, soothe the mind, and strengthen the lungs. It also helps relieve symptoms of migraines and improves concentration and memory.

How to do:

Bhrahmari_Humming bee breath

  • With your eyes closed, sit up straight in a comfortable, relaxed posture.
  • Sealing the ears with the index fingers, slightly lift the elbows on each side.
  • Breathe in deeply through your nose and exhale “humming” loudly, as if you were imitating a bee.
  • Repeat 5 to 10 times.

4. Kumbhaka / Breath retention

The practice of respiratory retention or kumbhaka is very effective and can be done by anyone, at any time. It is known to clear and strengthen the mind and help relieve anxiety and stress.

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How to do:

  • Sit in a comfortable, relaxed posture with your spine high and straight. Keep your eyes closed.
  • Inhale through your nose, filling three quarters of the lungs.
  • Hold your breath for at least twenty seconds.
  • Breathe out slowly when the lungs start to feel slight pressure.

5. Matsya krida asana / Pose of the floating fish

This asana relaxes the nerves in the leg thereby relieving sciatica pain caused by limited movement. It relieves tension in the pelvis and improves digestion while relieving stress and tension. It also achieves the benefits of proning, which is a proven technique to improve ventilation, keep alveolar units open, and facilitate breathing.

How to do:

Matsya krida asana_Flapping fish pose

  • Lie on your stomach. Interlock the fingers to create a pillow, gently rest the right cheek on the hands.
  • Bring the left knee towards the elbow and by shifting the position of the hands, pull the elbow closer to the knee.
  • Relax and breathe.
  • Repeat on the other side.

6. Advasana / inverted corpse pose

Practicing advasana aligns and strengthens the spine, stretches and relaxes the neck, thereby eliminating fatigue associated with prolonged sitting postures. It also improves ventilation and has the advantages of lying down such as reduced back pulmonary compression and improved air exchange.

How to do:

Advasana_Reverse corpse pose

  • Lie on your stomach with your arms on any side of your body.
  • Inhale and stretch your arms out in front of the body. Now breathe out and relax.
  • Begin to relax the whole body starting with the toes, working your way up the ankles, calves, hips, pelvis and buttocks. Continue along the back, spine, shoulders and arms. Relax the neck, face, forehead and head.
  • Do this for two minutes.

7. Kapalabhati

This pranayama improves blood circulation and increases oxygenation. While strengthening the lungs and stimulating the digestive organs are its main tasks, it also tones the abdominal muscles. Please note that Ira Trivedi recommends that you do this practice only after your lungs have healed. Consult your doctor or yoga teacher for more advice.

How to do:


  • Sit up straight in a comfortable, relaxed posture.
  • Putting both hands on the knees, bring the thumb and forefinger together in Gyan mudra.
  • Close your eyes and take some deep breaths.
  • Breathe in deeply (only when you start) and contract the abdominal muscles, exhale through both nostrils, forcing the air out.
  • Inhalation should take place quietly by automatic relaxation of the abdominal muscles. It should be a spontaneous recoil, not involving any active effort.
  • After completing 20 quick breaths, stop and resume your normal breathing rate. It’s a complete turn.

8. Anulom Vilom / Alternate nasal breathing

Anulom Vilom is a wonderful pranayama which cleanses and clears the nasal passages and increases oxygenation. It helps restore the balance of prana (or chi) in the body and dramatically improves focus and focus. Pranayama calms the mind, alleviates insomnia, and regulates sleep-wake cycles. People with respiratory problems should practice it regularly.

How to do:

Anulom Vilom_Alternate nostril breathing

  • Sit up straight in a comfortable, relaxed posture.
  • Close your eyes and take some deep breaths.
  • Start with the right hand in Vishnu mudra with an open palm and the index and middle fingers folded down.
  • Place the right thumb on the right nostril and the fourth finger and little finger on the left.
  • Closing the right nostril with the thumb, inhale through the left nostril on 4 counts and close the left with the fourth finger and little finger, holding the breath for 4 counts.
  • Lift the thumb and for 4 counts, exhale through the right nostril.
  • Inhale through the right nostril on 4 counts keeping the left nostril closed.
  • Close the right nostril and hold the breath for 4 counts, now exhale through the left on 4 counts.
  • It’s a complete turn. Continue for 2 minutes.


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