The Covid-19 pandemic has led to significant rise in the level of anxiety and stress among all in the society. The working professionals as well as the youths and students are too feeling stressed out.
In its latest circular, the University Grants Commission (UGC) has asked vice-chancellors of universities and principals/directors of institutes to popularise the short duration Yoga Protocol (Y-Break) launched by the Ministry of Ayush.
The Ministry had launched the Yoga module for people at work place with a view to refresh, de-stress and refocus them with enhanced efficiency and productivity in January 2020. An android based application Y Break was made available recently on Google Play Store for access by all.
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“All the universities and its affiliated colleges / institutions are requested to make aware all stakeholders about this initiative of Ministry of AYUSH,” the UGC letter read.
Here’s the details about the 5 Minutes Yoga Protocol:
1. Tadasana Urdhva Hastottanasana
Caution: - Avoid in case of weak leg muscles, varicose veins, migraine and vertigo
- Avoid heel raise in case of cardiac illness.
Starting Position: Alert Posture (Samasthiti) Technique
-Stand with feet 2 inches apart.
-Adopt namaskar mudra. Inter lock fingers, inhale and stretch the arms upwards.
-Maintain the position. Exhale, bend on right side. Inhale, come back.
Exhale, bend on left side. Inhale, come back. Exhale, place interlocked palms on the head. Inhale, stretch the arms and heels up, relax and maintain the position. Exhale, bring the heels down and release the interlock of the fingers come back to starting position.
Benefits These asanas help in developing stability in the body, clearing congestion of the spinal nerves and correcting faulty posture. These postures help to bring mind-body coordination.
2.Skandha Cakra Uttana Mandukasana Kati Chakrasana
Caution: Avoid in case of vertigo and chronic shoulder pain, slipped disc and hernia
Starting Position: Alert Posture (Samasthiti) -Stand with feet 2 inches apart. Raise the arms by the side, up to the shoulder level. Place the fingers on these respective shoulders.
Rotate both elbows in a clockwise direction for 3 rounds. Do the same in an anti-clockwise direction for 3 rounds. Slide and cross both the arms behind the head. Keep the spine straight and relax.
-Inhale, stretch the arms, exhale bring them down. Spread the legs 2feet apart. Raise both the arms to the chest level and parallel to each other. Exhale, twist the body towards the right side.
- Inhale and come back. Exhale, twist the body towards the left side. Inhale and come back. Exhale, bring the arms down.
Benefits -These practices help to relieve back pain, cervical spondylitis, frozen shoulder and helps in increasing flexibility of spine and waist. These postures help to overcome stress.
3. Ardha Chakrasana Prasarita Padottanasana (Deep Breathing)
Caution: Avoid this posture in case of cardiac disorders, spinal disorders, glaucoma, vertigo or a tendency to giddiness. Be gentle with your neck while bending backward.
Starting Position: Alert Posture (Samasthiti) Spread the legs 2 feet apart. Place the fingers on the waist. Keep the arms parallel to each other.
-Inhale, bend backward. Maintain with normal breathing. Exhale, come back. Inhale, raise the arms upwards. Stretch up the body from the waist. Exhale, bend forward and place the palms on the floor under the shoulders.
-Relax and maintain the position. Inhale, come up to the upright position and stretch the arms above the head. Exhale, bring the arms down and legs together,
-Deep breathing for 3 times and relax
Benefits These practices make the spine flexible, strengthen the spinal muscles and nerves, improve digestion and help in menstrual problems for women. These practices help to refresh.
4. Pranayam Alternate Nostril Breathing (Nadi Sodhana Pranayanrra)
-Breath should be slow, steady and controlled. It should not be forced or restricted in anyway.
Technique -Sit in any comfortable Posture. Keep the spine and head straight. Place the left hand in Jnana mudra and the right hand in pranayama mudra.
Close the right nostril with the right thumb and inhale through left nostril, close the left nostril and exhale through right nostril again inhale through right nostril and exhale through left nostril. This is one round of Nadisodhana Pranayama.
Repeat Bring the right hand down in Jnana mudra. Relax.
Benefits: Induces tranquillity and helps to improve 'internal awareness' and concentration -Increases vitality and lowers anxiety and stress levels.