SYMBIOSIS INTERNATIONAL (DEEMED UNIVERSITY)

SYMBIOSIS LAW SCHOOL , PUNE

INTERNAL ASSESSMENT I
FITNESS AND LIFESTYLE MANAGEMENT

REVIEW BASED ON ARTICLES TAKEN FROM NEWSPAPERS,

MAGAZINES, OR JOURNALS.

SUBMITTED BY:

NAME: SHREYA SINGH

COURSE: 3RD YEAR BA. LLB. (HONS.)

DIVISION: D

PRN: 18010125345
The entire world is battling against COVID-19, with India being one of the worst affected
countries, with a death toll of 3.85 lakhs. During these times, mental well-being is one of the
most important yet often overlooked aspects of a person’s overall health.

The link between physical health and mental health may go deeper than you realise.
Taking good care of your physical health is proven to have a positive effect on your
mental wellbeing and vice versa. On the flip side, however, if one declines, then the
other does, too.
Good physical health helps alleviate the symptoms of depression; while mental health
disorders can also lead to worsened physical health. This intrinsic relationship means
that staying physically healthy is extremely important. However, many people struggle
to maintain good health, and this can be for a variety of different reasons. In aged
care, healthcare and community service settings, this is especially true.

Having been through the COVID-19 ordeal myself, I am personally aware of the importance
of mental health during these trying times, during both ongoing and post-COVID-19
infection, which is why, after recovering from COVID-19, I started browsing the web,
looking for ways to promote and improve my mental well-being.

While browsing the web, I immediately came across multiple articles citing the ancient
Indian art of Yoga as one of the most powerful tools to boost both physical and mental health
during the pandemic. I read through a couple of articles and immediately became interested
in Yoga. I started delving deeper into this topic and came across an article titled, “5
immunity-boosting Yoga exercises to do at home amid Covid-19” on the Hindustan Times
website. It was concise, easy to understand, and described 5 Yoga exercises, which, according
to the article, not only boosted the immune system, but also relieved stress and anxiety, along
with a host of other health benefits.

The five exercises mentioned in the article included - Anulom Vilom Pranayam, Vrikshasana,
Bhujangasana, Matsyasana, and Paschimottanasana. The article talked about the methods,
benefits, and precautions for each exercise.

It is rightly said that if we want to maintain a balance between oneself and environment then
yoga is necessary for every human. We can't deny the fact that since ancient times in India
yoga is being practiced. The 'yoga' word is derived from the Sanskrit which means 'to join or

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to unite'. Exercises of yoga have a physical effect and also bring a balance between body,
soul and mind. Several years ago, sages analysed nature and cosmos through meditation.

Yoga can be practiced in any age it is suitable for people of all ages and requires no 'stunt'
skills. It should be included in our daily life. Path of self-knowledge and self-realisation can
be attained via positive thinking, perseverance, discipline, right orientation, prayer as well as
humble and kindness.

The importance of life is the health of our body. If health is not good then we will not be able
to achieve our goals or will not remain happy.

It is rightly said that "Health is not everything, but without health everything is nothing'.

Having read about the benefits in the article, I started practicing the exercises from the very
next day. The easiest was the Anulom Vilom Pranayam, as it only involved breathing through
the nostrils. The hardest one was Paschimottanasana, which involved sitting flat on the
ground and bending the upper body forward while bringing the nose down to the knees. Apart
from these two exercises, I also practiced the other three exercises mentioned in the article
and found them easy. While the article had mentioned the method of doing these exercises, I
still searched YouTube for some instructional yoga videos for guidance and found them to be
very helpful in visualizing and performing the exercises correctly.

The article was brief, but it proved to be a springboard for me, into the world of Yoga and
fitness. I was originally looking for a way to better my mental health, but what I found in
Yoga was a lifestyle habit having a positive effect on both the mental and physical well-being
of a person. After taking the initial step, I kept on practicing the exercises for another two
weeks. Starting from day 5, I started noticing a significant increase in my energy levels
throughout the day, compared to the drained and lethargic feeling I used to have earlier
during the lockdown.

Noticing the positive effects of Yoga, I along with my family members, enrolled in online
Yoga classes. There were 30 people in the online class. Our Yoga instructor was a 31-year-old
man who had been practicing Yoga for the past 15 years and teaching for the past 5 years. He
was very patient with the participants and handled all their doubts expertly.

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One lady, who had been taking the online Yoga classes, shared that her blood pressure, which
had been a cause of concern for her for many years, is under control because of the Yoga she
had been practicing. Similarly, one of the elderly gentlemen, who had also been attending the
Yoga classes, shared that he had managed to lower his blood sugar to acceptable levels after
practicing Yoga.

I have been practicing Yoga for the past 2 months now, and I could not be happier. Also,
recent studies have found out that certain Yoga asanas promote and expedite post-COVID
recovery than the usual standard of care. Therefore, I would recommend everyone, whether
or not they have had COVID-19, to take up Yoga and make it a part of their life. As stated
earlier, these pranayams and Yoga asanas are not simply exercising, but a lifestyle habit that
helps us build a strong physical, mental, and spiritual health system.

Yoga can also be something one can motivate others in their social circles to do, as it could
help them get through these times easily & healthily. Just like a walk in the park or exercising
in a gym, Yoga brings its own flavour and benefits to the table, can be performed by people
of all ages, and provides one with a holistic sense of health.

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ARTICLE IN THE NEWS PAPER

5 immunity-boosting Yoga exercises to do at home amid Covid-19

Check out the steps and health benefits of these 5 Yoga exercises that will make your body
thank you since they will not only strengthen your immunity system amid the ongoing Covid-
19 pandemic but will also improve your lung capacity and help in breathing properly.
While the second wave of Covid-19 has already sparked panic around oxygen shortage and
lack of medical facilities in India, experts are warning of a third wave soon which leaves us
with no option but to prioritise our health and immunity system like never before. A study in
The Journal of Alternative and Complementary Medicine explored the healing benefits of
yoga and meditation practices as potential adjunctive treatments of Covid-19.
There are anti-inflammatory effects associated with meditation and Yoga. The ‘brief
overview of key subjects’ found “there is evidence of stress and inflammation modulation,
and also preliminary evidence for possible forms of immune system enhancement,
accompanying the practice of certain forms of meditation, yoga, and pranayama, along with
potential implications for counteracting some forms of infectious challenges.”
Check out the steps and health benefits of these 5 Yoga exercises that will not only strengthen
your immunity system amid the ongoing Covid-19 pandemic but will also improve your lung
capacity that will aide your breathing:
1. Anulom Vilom Pranayam or Alternate Nostril Breathing Technique of Yoga
Method: Start by sitting in a cross-legged position. Rest your hands on your knees and close
your eyes. Keep your right thumb on your right nostril and close it. Inhale deeply from your
left nostril for 4 counts.
Now close your left nostril with your right ring finger and hold it for 2 seconds. At this step,
you are holding your breath with both your nostrils being closed. Take off your right thumb
from your right nostril and exhale deeply through your right nostril.
Inhale from your right nostril for 4 counts while continuing to keep your ring finger on your
left nostril and then, close both nostrils for 2 seconds and exhale deeply with your left nostril.
Repeat this process for 5 minutes. Concentrate on your breathing while doing it.
Benefits: This breathing technique has a number of benefits like improving immune system,
boosting your memory, improving respiratory and cardiovascular health and regulating blood
pressure. This Yoga asana also improves sleep and helps to de-stress.
As the ancient practice of controlling breath, Pranayama connects body and mind, supplies
body with oxygen while removing toxins and is meant to provide healing physiological
benefits. The stress-relieving effects of pranayama improves one’s sleep quality, increases
mindfulness and reduces high blood pressure.
Vrikshasana or tree pose of Yoga

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Method: Balance yourself on one leg, with the other one folded and supported on your inner
thigh. Stretch out your hands above your head and point them directly upwards.
Clasp them together in anjali mudra. Gaze in the distance, shift the weight to your left leg
while keeping the right knee bent in half lotus position and hold onto this posture for a few
seconds before releasing and repeating the same with the alternate leg.
Benefits: This asana helps to bring balance to your mind and body. It makes your legs
stronger and is a great hip opener as assists it the body in establishing pelvic stability and
strengthens the bones of the hips and legs.
The shift of the entire body’s weight to each leg strengthens the ligaments and tendon of the
feet. It also helps strengthen the thighs, calves and ankles and and helps improve focus.
Precautions: This asana should be avoided by those who suffer from vertigo or migraine or
insomnia issues.
3. Bhujangasana or Cobra pose of Yoga
Method: Lie down flat on your stomach. Rest your palms by the side of your chest, arms
close to your body, elbows pointing outward. Inhale and raise your forehead, neck and
shoulders.
Raise your trunk using the strength of your arms. Look upward while breathing normally.
Make sure that your stomach is pressed on the floor. Hold the pose for 5 seconds. Slowly lie
back flat on your stomach. Turn your head to one side and rest your arms by the side of your
body.
Benefits: The reclining back-bending asana of Yoga called Bhujangasana or Cobra pose
strengthens the spine, butt, butt muscles, chest, abdomen, shoulders, lungs and improves
blood circulation while also releasing the stress in one’s body.
Precautions: Though it is also a useful remedy for asthma patients, it is not to be performed
during an asthma attack.
4. Matsyasana or the Fish Pose of Yoga
Method: Lie down on your back with legs straight on the floor and hands beside the thighs.
Keep your palms near the shoulders and your fingers pointing towards them. Inhale, press
your palms on the floor, lift your shoulders and head up and drop the top of the head on the
floor.
Arch your back while keeping your hands up in namaskar mudra. Lift both of your legs at 45
degrees angle. Hold the posture for 10 seconds and release.
Benefits: This exercise has multiple benefits. From stretching the chest, abs, hip flexors and
neck to stimulating two important areas of the body. First is the throat chakra which relates to
communication and self-expression and second is the crown chakra, on the top of your head,
which is tied to wisdom and knowledge.
Precautions: Avoid this pose if you have a neck or back injury or even if you have a
headache.
5. Paschimottanasana or seated forward-bend of Yoga

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Method: Begin with Dandasana and place a strap around the feet while grasping them by the
hands if the back is stiff. Ensure that your knees are slightly bent and legs stretched out
forward.
Then inhale and extend your arms straight out to the sides and up over your head, reaching
toward the ceiling while keeping your spine erect. As you exhale and empty your stomach of
air, begin to come forward by hinging at your hips and place your upper body on your lower
body.
Lower your arms, grip your big toes with your fingers and try to touch your knees with your
nose. Remember to lengthen your spine on each inhale and deepen into your forward bend on
each exhale.
Benefits: Though seemingly easy, it offers loads of benefits especially for those suffering
from high blood pressure and diabetes. One of the major health benefits is that it calms the
body and relaxes the mind. It also helps circulate fresh blood to the head thereby relaxing the
mind and reducing insomnia, depression and anxiety.

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