Yoga for Stress Management during COVID-19 Pandemic
A community tele-yoga practice during the Covid-19 lockdown
The India Association of Greater Boston (IAGB) and the National Institute of Mental Health and Neuro-Sciences (NIMHANS) and its Integrated Centre for Yoga (NICY) located in Bangalore, India are collaborating to bring you a 4 weeks online yoga course (tele-yoga). This program was based on the initiative of NH State Representative Mrs. Latha Mangipudi and Mr. Krishna Mangipudi.
The practice is specifically designed to help the feeling of well-being during this stressful time. This free online live yoga course will start from Monday, April 27th and it is planned for 5 days a week, on Mondays, Tuesdays, Thursdays, Fridays and Saturdays at 7.00 AM.
To benefit from this practice, participants should attend all 5 days or at least 3 days a week, as research has shown that this is the minimum number to achieve noticeable benefits from Yoga practice.
About this Online Yoga Practice
The yoga module starts with warm-up practices which involve coordination of body and breath. This is followed by breath regulation: ‘sectional breathing’ practice which involves holding the breath after complete inhalation. This is followed by a sequence of fast breathing and slower breathing practices to improve balance in autonomic activity.
The module ends with the practice of Nadanusandhana (sound resonance) that involves chanting the sounds of A, U and M and feeling their resonance in different parts of the body. The module has been found feasible across all age groups, in both genders, with no major side effects.
The yoga module will be taught live over a Zoom meeting, and most of the practices can be performed while sitting on a chair. The participants should wear loose comfortable dress and be on an empty stomach (3-4 hours after full meal and 2 hours after snacks).
At the end of each practice, participants are requested to provide feedback to the team by answering some questions about themselves and a simple measure of stress before and after the practice.
Please use the following link to provide your feedback: https://docs.google.com/forms/d/e/1FAIpQLSf6ogU7EiTMLXJaB4cRPhwCnRb4g7xKpM7tjmFzugZblhZE8Q/viewform
Samples Yoga Practice
Samples of the practice are located at the following links, please feel free to check them out.
YouTube Video Part -1: https://www.youtube.com/watch?v=qrgUi46SC0E
YouTube video Part -2: https://www.youtube.com/watch?v=g9SnPDevwAU
Where to Register
We require that you register online to participate in this practice. The course is offered free of charge, and you can participate from the comfort of your home. To register, please use this link: https://docs.google.com/forms/d/e/1FAIpQLSfYEBPca3l93wr7e0R8RRr8AMRlD-E7L5nG27lSi1Aidyg1Gw/viewform
If you have questions about this program, please check out the FAQ at: https://secureservercdn.net/22.214.171.124/5eb.f86.myftpupload.com/wp-content/uploads/2020/04/IAGB-Yoga-FAQ.pdf
The course will be presented by trained professionals who have had a extensive experience in the practice of yoga.
Dr Hemant Bhargav MBBS, MD (Yoga and Rehab), PhD (Yoga)
Assistant Professor of Yoga Department of Integrative Medicine, NIMHANS, Bengaluru, India
Dr. Bhargav has previously worked as Assistant Professor of Yoga at Swami Vivekananda Yoga University, Bengaluru for 5 years. He has published more than 60 research papers in peer reviewed international journals in the field of integrative medicine, yoga and Ayurveda, including a book on Yoga for Depression
Prof. Shivarama Varambally MD
Professor of Psychiatry and Head (I/c)
Dr. Varambally is currently heading the Department of Integrative Medicine at NIMHANS, Bengaluru. He is a clinical psychiatrist with interest in the area of Yoga and Integrative Medicine, with more than 100 research publications.