Focus on fitness and nutrition in lockdown

Yoga is a group of physical, mental and spiritual practices. Yoga does not only help you stay physically fit and healthy but it also helps you connect to your core while being meditative and spiritual. It prevails from ancient India with the chief aim of "uniting" the human spirit with the Divine spirit. Although, yoga right now is looked upon as an exercise that consists of a large amount of postures and Asanas. A good practice of Yoga Nidra is also proven to relieve you of your work stress, improper and disturbed sleep schedules, infection fears, frustration, boredom and other stigmas that may have an effect on your physical or mental and emotional health. Daily practice of the same has long lasting relieving effects to human health. The following common Asanas can be performed on a daily basis for 15-20 minutes and they are proven to be great at keeping you fit and relaxed.


There's plenty of Asanas in this one Suryanamaskar itself. Each one of which has its own benefits for your body muscles and mind. Look up for certain videos on YouTube and start practicing Surya Namaskar early in the morning on an empty stomach and wait for it to work wonders for you!

•Yoga Nidra

It has been proven that a 30 minutes session of yoga Nidra is equivalent to 2 hours of nice sleep. Yoga Nidra helps to relax and rejuvenate. It is basically the exercise where one is in sleep before "falling asleep and being awake." A mild meditative song/melody can really help boost your yogic sleep. People who struggle with sleep at night, stress or anxiety because of work, stressing their eyes too much due to increased screen time currently can indulge in the practice of Yoga Nidra. Dozee on their app has Yoga Nidra and promises to make your experience worthwhile and prodigious.

•Tree pose

Start with standing on your left leg while the sole of your right foot touches your left leg's inner thigh. Once balanced join your hands in prayer position and then extend them over your shoulders. Hold for 5-7 breaths. This exercise helps you to maintain balance and concentrate on your breathing movements while doing so.

•Child's pose

Start on all fours then bring your knees and feet together as you sit your butt back to your heels and stretch your arms forward. Lower your forehead to the floor and let your entire body release. Hold for as long as you wish!

Everyone needs a good resting pose and Child’s pose is an awesome one not just for beginners but for yoga practitioners of all levels.

While yoga may be an important force towards a healthier body, eating right also sets some things straight. It is essential to include nutrition rich foods in your diet after exercising on a daily basis and/or otherwise also.

Consume these nutrient rich foods:


Lemons have strong anti-inflammatory qualities and can help to inhibit the growth of cancer cells. They also have just as much Vitamin C as oranges. Add a slice of lemon to your tea or water bottle and you are good to go!

•Plain yogurt

Found in every Indian household is some freshly made plain yogurt. A bowl of yogurt is a healthy source of probiotics which is healthy bacteria to help your gut work properly, fuels your body with protein, calcium, magnesium, vitamin B12.


A handful of nuts are not only crunchy and hence satisfying but also are a great source of healthy oils, vitamin E and protein. Easily available nuts like almonds, walnuts, peanuts can add benefits to your body.


Sprouts again are very easily available and are super healthy. Get some sprouts to prepare a salad to eat after your morning exercise as it can substitute as a very healthy breakfast. Sprouts feature bioactive compounds, such as antioxidants, and they offer up a well-rounded group of vitamins, including vitamin A, vitamin C, vitamin K, potassium, and folate.

All of the above mentioned foods are nutrient-dense and low in calories. And there are other plenty of items like lentils, bananas, oranges, avocados, beets, blueberries, oatmeal, eggs, etc. that you can add to your diet depending on your food preferences.

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