Originally posted on The Chopra Center

You may be feeling the worldwide worry about the developing pandemic of the coronavirus (COVID-19). Here are some grounding, calming and restorative poses to help you maintain your own health and immunity during this stressful time.

It is understandable to be flooded with worry about the developing pandemic of the coronavirus (COVID-19). News and social media feed the frenzy and the world is abuzz with uncertainty. Preparedness and precautions are recommended, necessary, and helpful, but did you know that medical experts have found that fear and anxiety actually weaken the immune system? Guiding yourself to be a beacon of calm during these unsettling times provides numerous benefits for yourself and others.
How Yoga and Meditation Can Help Boost Your ImmunityFortunately, you can take an active role in overcoming fear and anxiety and other overwhelming emotional states. The physical practices of yoga and mindful meditation can actually help boost the immune system. According to Yoga Journal Magazine, “Yoga helps lower stress hormones that compromise the immune system, while also conditioning the lungs and respiratory tract, stimulating the lymphatic system to oust toxins from the body, and bringing oxygenated blood to the various organs to ensure their optimal function.”
Yoga practices can help you stay calm—and staying calm is one of the recommendations for keeping the “greater good” during the outbreak of COVID-19. The Greater Good Science Center at the University of California, Berkeley, recommends four ways to “keep the greater good” during this difficult time of the coronavirus outbreak. Jill Suttie, who wrote the piece, describes that it is important to look to those who are helping for inspiration and optimism, stay calm and focused, show gratitude, and remember our common humanity and show compassion. Yoga can help you with almost all of these recommendations!
Yoga practices intentionally help you stay calm and focused and practice compassion toward yourself and others. During these panic-inducing times, you may ask, “How can I stay calmer and make wiser choices?” Suttie says, “One way is to use whatever tools you have at your disposal for keeping a cool head—like practicing mindfulness, which has been shown to both lessen emotional reactivity and help us make better decisions.” So! Turn to the ancient practices for well-being that have been shown, historically and contemporarily, to help us maintain health.
Even though local recommendations may suggest that you stay home from the yoga studio (or your local gym) if you are feeling well, you can certainly practice yoga on your own at home. Various online yoga resources such as Glo, YogaAnytime, or The Happiness and Bliss Online Yoga Kula provide easy access to a meaningful practice. You could put on a yoga video by your favorite instructor. Or you can create your own yoga space at home and practice solo. Linked here are some helpful tips for creating your own home yoga practice. Meditation, of course, can also be practiced anywhere, anytime.
Even though we are collectively going through this challenging time, it’s also true that stress isn’t all bad. According to psychology professor and author Kelly McGonigal, “New research shows that stress can make us stronger, smarter, and happier—if we learn how to embrace it.” You can transform anxiety into courage and take it upon yourself to boost your own immunity through healthful practices such as mindful handwashing, rest, and gentle yoga.
What follows is a simple yoga sequence designed to induce calm and promote immunity.
Each of these poses, practiced on their own from one to five minutes, can help relax the body. Practicing these poses together as a sequence will prolong the beneficial effects of restoring the nervous system. Try practicing these poses by yourself at home or with your family or a friend if everyone is feeling well.
Crocodile PoseThis pose is practiced by coming down onto the ground and resting in a prone position. The closeness to the earth makes this posture grounding and calming. The gentle pressure of the abdomen against the earth can be relaxing. The soft pressure on the forehead stimulates the pineal gland, or energetically, the third eye, and helps induce a calming response. Think savasana, but upside down.
Try it:

• To practice this pose, come down onto your belly and extend your legs long behind you. Place a blanket beneath your pelvis for added comfort.
• Bend your elbows out to the side and stack your palms one on top of the other.
• Rest your forehead on the back of your hands. Alternatively, you could rest your arms down by your sides with the palms facing up and turn your head to one side.
• Allow your heels to flop out to the sides and your legs and low back to completely relax.
• Soften your belly and begin deep breaths.
• Tune into your breath to feel your abdomen expand and release intentionally. Tune into your breath to feel your whole body rise and fall with each inhale and exhale.
• Hold for one to five minutes and then release.

Child’s PoseThis pose is practiced by kneeling on the ground and nestling your hips back toward your heels while bowing forward. The closeness to the earth makes this pose grounding. The gentle pressure of your abdomen against your thighs and the folding forward action can be reflective and restorative. The soft pressure on the forehead stimulates the pineal gland, or energetically, the third eye, and helps induce a calming response.
Try it:

• To practice this pose, come down to hands and knees. Bring your big toes to touch. You could place a blanket beneath your knees for added comfort. Widen your knees as much or as little as is suitable for you today.
• Sit your hips back toward your heels and begin to bow forward.
• Reach your arms forward or relax them back besides your legs.
• Rest your forehead on the yoga mat, your stacked palms, or a yoga block. Soften where you can and begin deep breaths.
• Tune into your breath to feel your low back expand and release intentionally. Tune into your breath to feel your whole body rise and fall with each inhale and exhale.
• Hold for one to five minutes and then release.

Supine TwistThis pose is practiced by reclining onto your back and turning both legs in one direction. The supine nature of this pose allows for grounding and a sense of stability. The gentle pressure of the twisting action helps nourish the vital organs in the abdomen with fresh oxygen-rich blood. The twisting action also helps relax the hard-working back muscles that help support the spine. There is also the intention to “twist the issues out of your tissues” that can help you feel a release of anything that may feel “stuck” physically, mentally, psychologically, and spiritually.
Try it:

• To practice this pose, come down onto your back.
• Hug both knees into your chest.
• Extend your arms out to your sides like a “T” and take a big breath in.
• As you breathe out, roll your knees over to one side. Allow your feet, knees, and legs to rest on the ground. Arrange your limbs so that you feel comfortable. You could place a blanket or bolster between your knees for added comfort.
• Turn your head in the opposite direction of your knees as your neck allows.
• Tune into your breath to a gentle massage of your torso and back with each inhale and exhale. Hold for one to five minutes and then release.

Leg Stretches with a StrapThis pose is practiced by reclining onto your back and hooking one foot at a time into a yoga strap or belt. The supine nature of this pose allows for grounding. The release in the backs of the legs and groins from these stretches attends to the root chakra, and helps initiate a sense of stability. You could place a blanket beneath your low back and head for added comfort.
Try this:

• To practice this pose, come down onto your back.
• Hook the strap around the bottom of your right foot and extend that leg into the air. Hold onto the straps with both hands while relaxing your shoulders down onto the ground.
• Explore any stretches in your leg by bending and extending your knee, opening your leg out to the side, and/or crossing the leg over the torso for a twist. Play and explore intuitively.
• Tune into your breath to help relax your hamstrings, hips, and low back with each inhale and exhale.
• Hold for one to five minutes on one leg and then release and repeat on the other leg.

Practice these grounding, calming, and restorative poses to maintain your own health and immunity during this stressful time. You will help yourself and others by staying positive and healthy. The ancient practices of yoga and meditation will guide you on your way to calm.

(originally posted on Chopra.com)

 It’s a good time for a personal check-in: 

• Are you on a path of happiness? 
• Are you following your bliss? 
• Are you taking time to attend to your body, mind, heart, and spirit? 

Using the chakras as a framework for reflection allows for a holistic assessment. 
In yoga philosophy, the Chakras are wheels of energy located throughout the body. Attending to the physical and emotional manifestations of imbalances in each of the seven main chakras helps bring your entire system into optimal balance. As you evaluate your life midyear, start from the top of the chakra system and work your way down to get grounded and centered. Use the following poses and positive affirmations to consider what the rest of this year can bring for your life overall.
Sahasrara (Crown Chakra)The Crown Chakra is located at the top of the head and one foot above the top of the head. The Crown Chakra is associated with your connection to the realm of infinite, universal energy. Stimulating and opening up the Crown Chakra allows you to remember that you are part of something greater than yourself. When you step outside of the minute dramas of your life for a broader perspective and remember that you are interconnected to everything, you can better share your gifts and work to make the world a better place. 
Connect to the Crown Chakra by inverting—bringing your head below your heart—physically and mentally turning the world on its head. 
Affirmation: I attend to my highest, best self and serve from a place of understanding. 
Wide-Legged Forward Fold (Prasarita Padottananasana)

• Extend your arms all the way out to your sides. 
• Step or jump your feet wide so that they line up under your wrists. 
• Turn your toes to point forward and turn your heels out slightly. 
• Bring your hands to your hips, lift your chest, and inhale. 
• Fold forward, bring your hands to the earth, and exhale. 
• Allow your head to hang heavy or to rest gently on a block or the yoga mat. 
• Hold still or sway gently side to side. 
• Hold for one to two minutes and then stand up slowly. 

Ajna (Third Eye Chakra)The Third Eye Chakra is located at the space between your eyebrows and one inch into your skull. The Third Eye Chakra is associated with your inner vision, wisdom, and knowing. When the Third Eye Chakra is balanced, you’re able to see with clear perception, have a positive view of the future, and tap into your truest desires and deepest wishes. 
Connect to the Third Eye Chakra by practicing focus, balance, and yoga poses or meditation with closed eyes. 
Affirmation: I focus my awareness on my intuition, intention, and imagination. 
Tree Pose (Vrksasana)

• Stand on both feet evenly. 
• Take three clearing breaths. 
• Transfer your weight to your left foot. 
• Turn your right knee out and open to the side. 
• Bring your right foot to your left ankle, calf muscle, or upper inner thigh. 
• Bring your palms together at your heart or raise your arms overhead. 
• Focus your eyes straight ahead on something that’s not moving. This is your drishti. 
• Hold for one to two minutes and then switch sides. 
• For an added challenge, try closing one or both eyes as you practice this pose and see how it goes! 

Visshudha (Throat Chakra)The Throat Chakra is location at the throat and neck and is associated with the mouth and ears. The Throat Chakra is associated with communication and truth. When the Throat Chakra is balanced, it is easier to stand up for yourself, to speak your truth, and to listen with compassion. 
Connect to the Throat Chakra with doing neck stretches, chanting mantras, and enjoying silent meditation. 
Affirmation: I speak truth to others and to myself with clarity and compassion. 
Sphinx Pose (Salamba Bhujangasana) with Neck Rolls and Lion’s Breath 

• Come down onto your belly. 
• Bend your elbows, rest them on your mat, and align your elbows directly under your shoulders. 
• Allow your palms to face down or up, whichever feels better for you. 
• Roll your shoulders back and down. 
• Press down into your elbows and lift your chest up. 
• Tilt your chin down toward your chest. 
• Begin to gently roll your chin shoulder to shoulder in half or full circles. 
• Continue for 30 seconds to one minute. 
• Finish with three Lion’s Breaths: 
  • Inhale and scrunch up your face. 
  • Exhale and open your eyes and stick out your tongue. Imagine really letting something go! 

Anahata (Heart Chakra) The Heart Chakra is located at the center of the chest and beams out into the shoulders, arms, and hands. The Heart Chakra is associated with all forms of love, including compassion, kindness, passion, and self-love. When the Heart Chakra is balanced, generosity comes naturally, and self-care is a priority. 
Connect to the Heart Chakra with chest-opening poses and shoulder stretches. 
Affirmation: I am open to love. 
Wild Thing Pose (Parsva Vashistasana)  

• Come to plank pose (the top of a push up position), balancing on your hands and toes. 
• Lift your right leg up and step it over and behind your left. Keep your left leg straight and your right leg bent. 
• Allow your right hand to lift up and back. 
• Arch your back, lift your chest, and tip your head back as far as is comfortable. 
• Bring your right hand to your chest for a moment of Heart Chakra connection, then reach out again to energetically send love in all directions. 

Manipura (Solar Plexus Chakra)The Solar Plexus Chakra is located at the abdomen and the sides of the waist. The Solar Plexus Chakra is associated with all of your thoughts and feelings about yourself. When the Solar Plexus Chakra is balanced, you feel secure and comfortable in your own skin and in the world. 
Connect to the Solar Plexus Chakra with twisting poses and any poses that warm you up. 
Affirmation: I courageously stand in my power and honor my strength. 
Phalakasana Variation: Forearm Plank

• Come to your hands and knees. 
• Lower to your elbows and align your elbows under your shoulders. 
• Interlace your fingers and press your wrists into the mat. 
• Extend your legs back one at a time and balance on your forearms and toes in a plank variation. 
• Keep your head and hips level with your shoulders. 
• Engage your abdominal muscles and your quadriceps muscles. 
• Breathe deeply for one to five minutes. 
• Lower to your belly and take a rest. 

Svadistana (Sacral Chakra)The Sacral Chakra is located at the low back and the hips. The Sacral Chakra is associated with your senses, emotions, and creativity. When the Sacral Chakra is balanced, you are in touch with your feelings and flow easily with the rhythms of life. 
Connect with the Sacral Chakra with hip-opening poses and flowing, dance-like movements. 
Affirmation: I flow creatively with the tides of life. 
Goddess Pose 

• Stand with your feet wide and bend your knees. 
• Point your toes out to the side and align your knees directly over your toes. 
• Start to sway and dance and allow your creativity to guide your movement. Try folding forward, lifting up, and moving your arms any which way. 
• Continue for 30 seconds to a minute and then stand all the way up. 

Muladhara (Root Chakra)The Root Chakra is located at the base of the spine, the legs, and the feet. The Root Chakra is associated with your sense of safety and security. When the Root Chakra is balanced, all of your basic needs are met, and we feel “at home.” 
Connect with the Root Chakra by stretching and strengthening your legs and intentionally placing your feet on the ground.  
Affirmation: I am grounded, centered, and fully supported by life.
Broken Bridge/Active Resting Pose 

• Come down onto your back. 
• Bend your knees and rest your feet on the floor. 
• Walk your feet as wide as the edge of your yoga mat and turn your toes in slightly. 
• Allow your knees to tip toward one another like the top of a tent. 
• Rest one hand on your abdomen and one hand on your chest. 
• Breathe here for three to five minutes. 

Consider how you feel today. What, if anything, feels out of alignment (physically, mentally, emotionally, or spiritually)? As you head into the summer months and the remainder of this year, do what you can to focus your energy on finding balance in all aspects of your life. One yoga pose or affirmation could be the game changer!